Chest Dip On Bench

Muscles worked

Setup

1. Sit on the long edge of a flat bench with your hands placed shoulder-width apart, palms down, and fingers facing forward.
2. Extend your legs in front of you with knees slightly bent and heels firmly on the floor.
3. Shift your weight forward off the bench, supporting your body weight with your arms while keeping your glutes just an inch away from the bench edge.

How to do it

1. Inhale as you slowly lower your hips toward the floor by bending your elbows until your upper arms are roughly parallel to the ground.
2. Keep your elbows tucked in and pointing directly behind you throughout the descent to protect the shoulder joints.
3. Exhale as you push through your palms to extend your arms and return to the starting position.
4. Maintain a controlled tempo, taking two seconds to lower and one second to push back up.

Form checklist

• Keep your back and glutes as close to the bench as possible to prevent excessive shoulder internal rotation.
• Maintain a 'proud chest' and keep your shoulders depressed, away from your ears, throughout the set.
• Avoid locking out your elbows aggressively at the top to keep tension on the muscles.
• Ensure your elbows point straight back rather than flaring out to the sides.

Pro tips

• To increase pectoral engagement, allow a slight forward lean of the torso during the descent.
• Focus on the mind-muscle connection by imagining you are pushing the bench away from you rather than just lifting your body.

Make it harder

• Fully straighten your legs to increase the amount of body weight supported by your arms.
• Elevate your feet on a second bench or stable platform of equal height to increase the range of motion and resistance.

Frequently asked

What muscles does the chest dip on bench work?

The chest dip on bench primarily targets the triceps, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the chest dip on bench?

The chest dip on bench requires no equipment — just your body weight.

Is the chest dip on bench good for beginners?

Yes. The chest dip on bench is a beginner-friendly movement and a strong foundation to build on.

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