How to Do Bench Dip

Bench Dip is a triceps exercise using bench, listed as intermediate in the A90 Training Club catalogue.

Also known as Bench Tricep Dip, Tricep Bench Dip, Bent-Knee Bench Dip.

Primary muscle

Triceps

Equipment

Bench

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Bench Dip

  1. 01Sit on the edge of a bench and place the palms next to the hips with fingers facing forward.
  2. 02Walk the feet out and bend the knees at 90 degrees while supporting the body weight with the arms.
  3. 03Lower the hips toward the floor by bending the elbows until the upper arms are parallel to the bench.
  4. 04Press through the palms to extend the elbows and return to the starting height.
  5. 05Exhale on the way up and avoid shrugging the shoulders toward the ears.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Bench Dip

Primary Stabiliser Inactive

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Primary movers

  • Triceps Straightens the elbow to push weight away.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Keep the lower back grazing the edge of the bench to prevent the shoulders from rolling forward into an injurious position.

Same coaching engine used inside the A90 app

05 / FAQ

Bench Dip questions

What muscles does Bench Dip work?

Bench Dip is catalogued as a triceps exercise in A90 Training Club, with the triceps as its primary muscle group.

How do you do Bench Dip correctly?

Sit on the edge of a bench and place the palms next to the hips with fingers facing forward. Walk the feet out and bend the knees at 90 degrees while supporting the body weight with the arms. Lower the hips toward the floor by bending the elbows until the upper arms are parallel to the bench. Press through the palms to extend the elbows and return to the starting height. Exhale on the way up and avoid shrugging the shoulders toward the ears.

What is the A90 coach tip for Bench Dip?

Keep the lower back grazing the edge of the bench to prevent the shoulders from rolling forward into an injurious position.

Is Bench Dip suitable for beginners?

Bench Dip is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Bench Dip?

Bench Dip uses bench.

A90 Intelligence

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