Bench Dip Hold
Expert Advice
Keep your shoulders down and away from your ears to prevent unnecessary strain. Engage your core and glutes throughout the hold for stability.
How-to-do Steps
- Sit on the edge of a bench or chair with your hands next to your hips.
- Slide your hips off the bench, supporting your weight with your arms.
- Lower your body until your elbows are at a 90-degree angle.
- Hold this position, keeping your body close to the bench.
- Maintain the hold for the desired duration.
Track Bench Dip Hold in FitAI
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Muscles Worked
Bench Dip Hold primarily targets the Glutes, Abs, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes20%
Abs20%
Secondary
Shoulders15%
Hamstrings15%
Chest15%
Quads15%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Bench Dip Hold work?
Bench Dip Hold primarily targets the Glutes, Abs. Secondary muscles involved include Shoulders, Hamstrings, Chest, Quads. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Bench Dip Hold?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Bench Dip Hold suitable for beginners?
Yes, Bench Dip Hold is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
