Bench Dip

Calisthenics / Beginner

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Equipment Needed

My Performance

Sitewide Performance

  • All
  • Male
  • Female
  • 15 reps
    average reps
  • 50 reps
    best reps
  • 182
    times logged
  • #48
    popularity rank

Average Sitewide Bench Dip Reps

  • 17 reps
    average reps
  • 40 reps
    best reps
  • 98
    times logged
  • #50
    popularity rank

Average Male Bench Dip Reps

  • 14 reps
    average reps
  • 50 reps
    best reps
  • 47
    times logged
  • #45
    popularity rank

Average Female Bench Dip Reps

How to do the Bench Dip:

Muscles Worked

Chest secondary Shoulders secondary Triceps primary Muscles diagram

Details

The bench dip is a calisthenics exercise that primarily targets the triceps and to a lesser degree also targets the chest and shoulders ...more

The bench dip is a calisthenics exercise that primarily targets the triceps and to a lesser degree also targets the chest and shoulders.

The only bench dip equipment that you really need is the following: flat bench. There are however many different bench dip variations that you can try out that may require different types of bench dip equipment or maye even require no equipment at all.

Learning proper bench dip form is easy with the step by step bench dip instructions, bench dip tips, and the instructional bench dip technique video on this page. The bench dip is a push exercise for those with a beginner level of physical fitness and exercise experience. Watch the bench dip video, learn how to do the bench dip, and then be sure and browse through the bench dip workouts on our workout plans page!

Tips

  1. Keep your elbows as close together as possible while moving. Your forearms should be pointing down at all times.
  2. Keep your eyes facing forward while doing the exercise.
  3. Repeat for the number of repetitions you have determined for a set.

Variations

  1. Put your legs on another flat bench for a more challenging workout.
  2. Have a partner put plates on your lap and make sure they stay in place during the exercise.

Types

  • Force Type: Push
  • Mechanics Type: Compound

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Equipment Needed

Tips

  1. Keep your elbows as close together as possible while moving. Your forearms should be pointing down at all times.
  2. Keep your eyes facing forward while doing the exercise.
  3. Repeat for the number of repetitions you have determined for a set.

Variations

  1. Put your legs on another flat bench for a more challenging workout.
  2. Have a partner put plates on your lap and make sure they stay in place during the exercise.

Types

  • Force Type: Push
  • Mechanics Type: Compound