How to Do Chest Dip On Bench

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

Primary muscle

Chest

Equipment

Bench

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Chest Dip On Bench

  1. 01Sit on the edge of the bench with palms flat against the surface next to the hips and fingers pointing forward.
  2. 02Extend the legs in front of the body and shift the glutes off the bench, supporting weight with the arms.
  3. 03Bend the elbows to lower the hips toward the floor until the upper arms are parallel to the ground.
  4. 04Press through the palms to extend the elbows and return the torso to the starting position.
  5. 05Exhale at the top of the movement while maintaining a slight bend in the elbows to keep tension on the chest.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Chest Dip On Bench

Primary Stabiliser Inactive

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Primary movers

  • Chest Pushes the arms forward and across the body.

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 elbows tucked close to the ribs to shift the load onto the triceps and inner chest fibers rather than stressing the anterior shoulder capsule.

Same coaching engine used inside the A90 app

05 / FAQ

Chest Dip On Bench questions

What muscles does Chest Dip On Bench work?

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

How do you do Chest Dip On Bench correctly?

Sit on the edge of the bench with palms flat against the surface next to the hips and fingers pointing forward. Extend the legs in front of the body and shift the glutes off the bench, supporting weight with the arms. Bend the elbows to lower the hips toward the floor until the upper arms are parallel to the ground. Press through the palms to extend the elbows and return the torso to the starting position. Exhale at the top of the movement while maintaining a slight bend in the elbows to keep tension on the chest.

What is the A90 coach tip for Chest Dip On Bench?

Keep the elbows tucked close to the ribs to shift the load onto the triceps and inner chest fibers rather than stressing the anterior shoulder capsule.

Is Chest Dip On Bench suitable for beginners?

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

What equipment do you need for Chest Dip On Bench?

Chest Dip On Bench uses bench.

A90 Intelligence

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