Dumbbell Bench Dip
Target your triceps with this challenging bench dip variation! Add a dumbbell for extra intensity.
The Dumbbell Bench Dip is a compound exercise that mainly works the triceps, with help from the chest and shoulders. You'll need: dumbbells or exercise bench.
Required Equipment
Dumbbell Bench Dip Muscles Worked
Primary
Triceps (triceps brachii)
Secondary
Upper Chest (pectoralis major, clavicular head); Front Shoulder (anterior deltoid)
Dumbbell Bench Dip Variations and Alternatives
How to do the Dumbbell Bench Dip
Sit on the edge of a flat bench with your legs extended out in front of you and a dumbbell placed securely on your lap (near the hips).
Place your palms on the bench beside your hips, fingers pointing forward and gripping the edge of the bench for stability.
Slide your buttocks off the bench, supporting yourself with your arms and keeping your back close to the bench.
Lower your body by bending your elbows until your arms are at about a 90-degree angle; ensure your elbows point straight back and do not flare out.
Press back up using your triceps to lift your body back to the starting position, while keeping your shoulders down and away from your ears.
Keep your abs engaged and ensure that the majority of the workload is placed on your arms rather than your legs.
Complete the desired number of repetitions and sets while maintaining good form to prevent injury.
Safety tips: Keep your movements controlled, and avoid locking your elbows at the top of the movement. If you feel any discomfort in your shoulders, adjust the positioning of your hands or reduce the weight of the dumbbell. Use a spotter or secure the dumbbell in place if needed to ensure safety.
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Dumbbell Bench Dip FAQs
What muscles does the Dumbbell Bench Dip work?
The Dumbbell Bench Dip mainly works the triceps, with help from the chest and shoulders. The main muscles are the triceps brachii.
What equipment do you need for the Dumbbell Bench Dip?
Dumbbells or exercise bench.
Is the Dumbbell Bench Dip a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Bench Dip go on?
It belongs on push day in a push/pull/legs routine.
What are some Dumbbell Bench Dip variations and alternatives?
Similar exercises include the Bodyweight Bench Dip, Chest Dip, Tricep Kickback and Dumbbell Bench Seated Extension.
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