Chest Dip on Bench
Expert Advice
Lean slightly forward during the dip to better target the chest muscles, and keep your movements controlled.
How-to-do Steps
- Sit on the edge of a bench with your hands next to your hips.
- Move your hips off the bench and lower your body by bending your elbows.
- Dip down until your shoulders are just below your elbows.
- Push back up to the starting position by straightening your arms.
- Repeat for the desired number of repetitions.
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Muscles Worked
Chest Dip on Bench primarily targets the Chest, Triceps, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Chest50%
Triceps30%
Secondary
Shoulders10%
Lats10%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Chest Dip on Bench work?
Chest Dip on Bench primarily targets the Chest, Triceps. Secondary muscles involved include Shoulders, Lats. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Chest Dip on Bench?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Chest Dip on Bench suitable for beginners?
Chest Dip on Bench is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
