Bench Dip
The Bench Dip primarily works the Triceps (Long Head), with secondary activation of the Anterior Deltoid, Brachialis, Latissimus Dorsi, Levator Scapulae, Pectoralis Major (Clavicular), Pectoralis Major (Sternal), Pectoralis Minor, Rhomboids and stabilizer support from the Biceps Brachii (Long Head), Trapezius (Lower). It is a bodyweight compound exercise at intermediate difficulty.
A bodyweight compound push exercise targeting the Triceps (Long Head).
| Equipment | Bodyweight |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Horizontal Push |
| Force | Push |
| Laterality | Bilateral |
| Primary | Triceps (Long Head) |
| Secondary | Anterior Deltoid, Brachialis, Latissimus Dorsi, Levator Scapulae, Pectoralis Major (Clavicular), Pectoralis Major (Sternal), Pectoralis Minor, Rhomboids |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Triceps (Long Head) (triceps)
Secondary Muscles
- Secondary Muscle Anterior Deltoid (shoulders)
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Latissimus Dorsi (back)
- Secondary Muscle Levator Scapulae (neck)
- Secondary Muscle Pectoralis Major (Clavicular) (chest)
- Secondary Muscle Pectoralis Major (Sternal) (chest)
- Secondary Muscle Pectoralis Minor (chest)
- Secondary Muscle Rhomboids (back)
Stabilizer Muscles
- Stabilizer Muscle Biceps Brachii (Long Head) (biceps)
- Stabilizer Muscle Trapezius (Lower) (back)
Instructions
- Preparation: Sit on inside of one of two benches placed parallel, slightly less than leg's length away. Place hands on edge of bench, straighten arms, slide rear end off of bench, and position heels on adjacent bench with legs straight. Execution: Lower body by bending arms until slight stretch is felt in chest or shoulder, or rear end touches floor. Raise body and repeat. Comments: Bench height should allow for full range of motion.
Alternative Exercises
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