Chest Dip on Bench
Execution Guide
- Place your hands on the edge of a bench behind you, fingers forward.
- Extend your legs out in front of you.
- Lower yourself by bending your elbows to about 90 degrees.
- Press back up to full arm extension.
- Keep your back close to the bench throughout.
Range of Motion
Full arm extension to elbows bent at 90 degrees.
Common Mistakes to Avoid
- ×Letting the elbows flare out wide
- ×Going too deep and straining the shoulders
- ×Placing hands too wide on the bench
Prescription
3Sets
10-15Reps
Rest interval48 hours
Goal
Target the lower chest and triceps with a bench-supported dip
Difficulty
Beginner
Burn (10m)
40-60
Equipment
Bench
Anatomy
Primary
Pectoralis Major (Lower)Triceps
Secondary
Anterior DeltoidsCore