First of all thanks for landing this article, if you are searching for How To Correctly Do Bench Dips then we must say you are in the right place.
So without getting into the query less directly jump on the Bench Dips

Exercise Details:

  1. Force: Push.
  2. Dynamic stabilizer: Biceps Brachii
  3. Synergists: Anterior Deltoid, Upper and Lower Pectoralis Major, Pectoralis Minor, Rhomboids, Levator Scapulae.
  4. Mechanics: Compound
  5. Target muscle: Triceps Brachii

How To Do Bench Dips?

  1. Sit on the side of a bench and place your hands on the edge of the bench, by your hips.
  2. Move your feet forward a little and slide your bottom off the bench so that your body weight is supported by your arms and your knees are bent at 90-degree angles.


  1. Keeping your torso upright and your elbows close to your body.
  2. Inhale as you lower your body by flexing your elbows.
  3. Exhale as you raise your body by extending your elbows.
  4. Repeat.

Some Tips:

  1. The point of keeping your torso upright and your elbows close to your body is to keep the emphasis on your triceps brachii instead of on your pectoralis major.
  2. Do not lower your body beyond feeling a mild stretch in your shoulders.
  3. Make the bent-knee bench dip more difficult by extending your legs farther out.
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