Bench dip

Exercise overview

Primary muscle group: Arms

Exercise type: Bodyweight

Exercise goal: Strength

Key metric: Repetitions

Average reps per set*: 20

Description: Position two benches parallel to each other. Place both hands on the inside edge of one bench and your heels on the other bench so that your bottom is suspended between both benches. Your palms should be on top of the bench and your fingers should grasp the side of the bench. Exhale while you bend your elbows and lower your body until you feel a slight stretch in your shoulders. Your body should not touch the ground during the motion. Inhale as you extend your elbows up and raise your body to the starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.

Exercise ID: 00012

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Positioning: Make sure your hands are placed shoulder-width apart on the edge of the bench. This helps maintain stability and effectively targets your triceps.
Body Alignment: Keep your chest open and shoulders back to avoid unnecessary strain on your shoulder joints.
Leg Placement: Position your legs correctly by either bending your knees at a 90-degree angle with feet flat on the floor for beginners or extending them straight out while resting your heels on the ground for a more challenging workout.
Elbow Movement: Lower yourself until your elbows reach a 90-degree angle, then push back up. Do not overextend as it can lead to shoulder injury.
Smooth Control: Perform the movement smoothly and avoid using momentum. Control your descent and ascent to maximize muscle engagement.
Breathing Technique: Breathe in as you lower your body and breathe out as you push yourself back up. Proper breathing will help you maintain rhythm and performance.
Use of Additional Weight: For added intensity, place a weight plate on your lap. Ensure the weight is balanced and secure.
Shoulder Health: Be cautious if you have a history of shoulder issues. Start with fewer repetitions and lighter weight to assess how your shoulders respond.
Warm Up: Always warm up your triceps, chest, and shoulders before diving into bench dips to minimize the risk of injury.
Progressive Overload: Gradually increase the number of repetitions or the amount of weight over time to continuously challenge your muscles and ensure growth.

Exercise overview

Exercise tips and tricks

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