Bench Dip

  • Area Served: Northern California
  • docs to perform:Guarav Abbi


The dip is a strength-training exercise for the upper body that helps to increase muscle mass in the chest, arms and shoulders.
To execute a basic dip, you need to have two parallel bars, (you can use two parallel chairs as alternatives). To start, position your body at arm’s length above the bars. Gradually lower your body with your torso leaning forward at 30 degrees while inhaling. You will feel your chest stretch and your elbows flare out, which mean you are doing it correctly. Next, bring your body back to the starting position as you exhale. These steps equal one repetition.


The triceps, pectorals minor and major, and the shoulder muscles are the primary targets of the dip. The muscles in your chest will stretch as you lower yourself on the bar with your arms hanging. Your triceps will stretch when flared out as you lift your body up and down.

Sets and Repetitions

If performing the basic dip is too much for you, you can execute the bench dip or the tricep dip. The latter makes use of a bench, a chair or anything stable. To perform the bench dip, place your hands at shoulder-width and lift your lower body, especially the bottom, while extending your legs in front of you. Your arms should be straightened. Then, bend your elbows to provide tension on the triceps. Bend your elbows gradually to lower your body toward the floor until your elbows are at a 90-degree angle. Remember to keep your back straight and close to the bench. The bench dip ends when you reach the floor.
If you are a beginner, continue with 10 to 15 repetitions in one set. If you are advanced, execute 15 to 20 repetitions in two to three sets for an increased challenge.

Top Performance Metrics

In the year 2008, Alicia Weber completed 75 consecutive bar dips in five minutes, setting a world record.

Related Movements

Here are some exercises that can be associated with the dip:
• Lunge
• Squat
• Plank
• Burpee

Related Foods

Below is a list of some pre-workout snacks that provide your body with enough energy to execute the dip:
• Low-fat milk
• Oranges
• Veggies such as broccoli, zucchini, cabbage and yams
• Greek yoghurt with berries

Here are some post-workout snacks that can refuel your body from the workout:
• Brown rice with hummus, carrots and celery sticks
• Fruit smoothie (banana and apple juice)
• Low-fat chocolate milk
• Salmon and sweet potato

Celebrity Use

Salma Hayek, a Mexican-American film actress and former model, uses frequent workouts to maintain her physique and keep her healthy. Together with burpees and planks, the dip exercises in included in her regular routine.

Functional Use

The dip exercise offers beneficial improvements to upper body strength, muscle mass and coordination by moving the body with hands in a fixed position. When practiced as part of a well-balanced routine, your upper body will have more defined muscle tone. Moreover, the dip workout helps you to reduce risks of injury in the joints by stabilizing your triceps, scapular and shoulder muscles.

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