Reverse Dip
Reverse Dip Exercise Description
The Reverse Dip (bench dip) is a bodyweight push variation that primarily targets the triceps through elbow extension. The anterior deltoids and pectorals assist, while the shoulder stabilizers help maintain scapular depression and control. The movement places the shoulders in extension behind the torso, so precise setup and range control are key for comfort and joint alignment. Keeping the torso close to the bench, forearms vertical, and shoulders “down and back” allows the triceps to do most of the work. Knees bent shortens the lever and feels easier; legs straight increases the challenge. Use a stable bench or sturdy chair and move through a comfortable, pain‑free range with smooth, controlled reps.
- Muscle Groups: Triceps
- Target Muscles: Triceps Brachii - Long Head
- Assisting Muscles: Deltoid - Anterior, Pectoralis Major - Sternal Head, Triceps Brachii - Lateral Head
- Stabilizing Muscles: Rhomboid Major, Rhomboid Minor, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Arms, Upper Arms
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Push
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors
- Joint Involvement: Other
- Muscle Location: Inner Tricep
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Male
How To Do The Reverse Dip Exercise
‘- Sit on the edge of a stable bench. Place hands beside hips, fingers forward, palms flat, wrists neutral.
– Pinch shoulder blades slightly together and down (scapular depression). Lift chest; keep ribs stacked and neck neutral.
– Walk feet forward. Start with knees bent, heels under knees; straighten legs later if you want more leverage challenge.
– Slide hips just off the edge. Keep your back close to the bench throughout.
– Inhale and brace lightly. Bend elbows straight back, keeping forearms vertical and elbows close (not flared wide).
– Lower under control until upper arms are about parallel to the floor or elbows near 90°, while shoulders stay down and do not roll forward.
– Press through your palms to extend the elbows and return to the top. Finish with elbows straight but not hyperextended.
– Maintain a smooth tempo; avoid bouncing or using hip thrust to lift.
– Keep gaze forward, shoulders away from ears, and consistent contact through the whole hand.
– To exit, bend the knees, slide hips back onto the bench, and stand up carefully.
Reverse Dip Tips
‘- Keep your back and hips close to the bench throughout the movement.
– Maintain shoulders “down and back” so they don’t roll forward as you lower.
– Keep forearms vertical and bend the elbows straight back, not flared wide.
– Lower only until upper arms are about parallel to the floor or elbows near 90°, staying in a comfortable, pain‑free range.
– Start with knees bent and heels under knees; straighten your legs later if you want more leverage challenge.
– Keep wrists neutral with fingers pointing forward and palms flat on the bench.
– Maintain light brace with chest lifted, ribs stacked, neck neutral, and gaze forward.
– Press through your palms to extend the elbows and finish with elbows straight but not hyperextended.
– Use a smooth, controlled tempo and avoid bouncing or using a hip thrust to lift.
– Use a stable bench or sturdy chair and keep consistent contact through the whole hand.
Reverse Dip Beginner Introduction
The Reverse Dip (bench dip) is a bodyweight pushing movement performed with the hands on a secure bench or solid chair behind the body. The body lowers and rises by bending and straightening the elbows, so the back of the upper arms does most of the effort. The front of the shoulders and the chest assist the motion, while muscles around the shoulder blades and upper back help steady the joints.
During each repetition, the hips travel just in front of the bench, with the torso staying close to the edge and the forearms nearly upright beneath the shoulders. This alignment encourages the movement to come mainly from the arms rather than swinging through the hips. Bent knees place the feet nearer the body and feel more manageable for beginners, while straight legs lengthen the body and increase the load on the arms. The exercise emphasises smooth, deliberate motion, steady hand pressure on the bench, and shoulder comfort, with the shoulders staying set and not tipping forward at the bottom of the dip.