How to Do Bench Dip: Muscles Worked & Proper Form

Muscles Worked in Bench Dips

Muscles worked in bench dips

Primary muscles worked:

Secondary muscles worked:

How to Do Bench Dips

  1. Turn your back towards a sturdy training bench, and put your hands on the pad about shoulder-width apart. Extend your legs in front of you.
  2. Lower yourself with control for as far as comfortable by bending your arms.
  3. Reverse the motion and return to the starting position.


The bench dip is a variant of the bar dip that utilizes a bench instead of a dip station. This exercise puts more emphasis on your triceps than the bar dip does, which instead emphasizes your chest and front delts more.

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Text and graphics from the StrengthLog app.