Dumbbell Bench Dip

Muscles worked

Setup

1. Position two flat benches parallel to each other, spaced slightly less than your leg length apart.
2. Sit on the edge of one bench and place your hands shoulder-width apart, gripping the edge with your palms down and fingers facing forward.
3. Place a dumbbell securely across your lap (upper thighs) and extend your legs so your heels rest on the edge of the opposite bench.
4. Lift your glutes off the bench, supporting your weight entirely with your hands and heels.

How to do it

1. Inhale and slowly lower your hips toward the floor by bending your elbows until they reach a 90-degree angle.
2. Keep your torso upright and your back within an inch of the bench throughout the entire descent.
3. Exhale and drive through the heels of your hands to push your body back to the starting position.
4. Fully extend your arms at the top, squeezing the triceps for one second before starting the next rep.

Form checklist

• Keep your elbows tucked in and pointing directly behind you, not flared to the sides.
• Maintain a 'proud chest' with shoulders pulled back to avoid internal rotation.
• Ensure the dumbbell is balanced and stable on your lap to prevent shifting.
• Avoid shrugging your shoulders toward your ears; keep your neck long and neutral.

Pro tips

• Focus on the mind-muscle connection by imagining you are pushing the bench through the floor at the top of the movement.
• Control the eccentric phase for a full 2-3 seconds to maximize muscle fiber recruitment and hypertrophy.

Make it harder

• Add a 2-second pause at the bottom of the movement to eliminate momentum and increase time under tension.
• Perform '1.5 reps' by lowering to the bottom, coming halfway up, returning to the bottom, and then pushing all the way to the top.

Frequently asked

What muscles does the dumbbell bench dip work?

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

What equipment do you need for the dumbbell bench dip?

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

Is the dumbbell bench dip good for beginners?

The dumbbell bench dip is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Arm Double CrossoverIntermediate · biceps, deltoids, and triceps
• Aztec Push UpIntermediate · pectorals, serratus anterior, and triceps
• Band Assisted DipIntermediate · triceps
• Barbell Bench Press With 1 BoardIntermediate · deltoids, pectorals, and triceps