Dumbbell Bench Dip Exercise Guide
Exercise Profile
- Target
- Triceps Brachii
- Equipment
- Dumbbell
- Body Part
- Upper Arms
- Primary Muscle
- Triceps Brachii
- Secondary Muscles
- Deltoid Anterior, Pectoralis Major Clavicular Head
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Bench Dip
How to: Dumbbell Bench Dip
- Sit on the edge of a bench with your hands next to your thighs.
- Grip the bench with your fingers facing forward and slide your buttocks off the bench.
- Lower your body by bending your elbows until they reach a 90-degree angle.
- Press back up until your arms are fully extended but not locked.
Common Mistakes
- Flaring elbows outwards instead of keeping them close to the body.
- Not going low enough during the dip.
- Using momentum to lift the body rather than control.
Modifications
- Perform the exercise with knees bent to reduce strain on the triceps.
- Use a lower bench to decrease the intensity.
Tips
- Keep your elbows close to your body to maximize triceps engagement.
- Lower yourself until your upper arms are parallel to the ground for full range of motion.
- Avoid locking out your elbows at the top of the movement.
Dumbbell Bench Dip Alternatives
Tags
triceps
strength
upper arms
dumbbell
push
body weight