ExerciseGIF

Exercises / Bench dip

Bench dip GIF

Figure

Male figure; the female figure follows.

Muscles
Background

Packs are delivered in the look you pick here.

Get it in this look

Worked muscles

  • TricepsMusculus triceps brachii
  • ChestMusculus pectoralis major
  • Front shouldersMusculus deltoideus, pars clavicularis
  • ShouldersMusculus deltoideus
Equipment
Bench
Level
beginner
Loop
One repetition, 2.67 seconds

Get this animation

Part of the triceps extension pack, all 12 triceps extension variations: male figure (the female figure follows), GIF, WebP and MP4 at 480 and 720 px, commercial license.

Get the triceps extension pack, $29Whole library, $249

From the API

GET one exercise
curl https://api.exercisegif.com/v1/exercises/bench-dip \
  -H "Authorization: Bearer $EXERCISEGIF_KEY"

Returns the exercise with GIF, WebP and MP4 links for both figures. Docs

How to do a bench dip

  1. Grip the edge of the bench with hands shoulder-width apart and slide your hips off the front of the bench.
  2. Extend your legs out in front with heels on the floor and torso upright.
  3. Bend your elbows to lower your body until your upper arms are parallel to the floor.
  4. Keep your elbows pointing straight back and close to your body.
  5. Press through your palms to straighten your arms and lift your body back up.
  6. Repeat for the desired number of repetitions without locking out harshly.

Form tips

  • Keep your back close to the bench to reduce shoulder strain.
  • Lower only until upper arms are parallel to avoid overstressing the shoulder joint.
  • Keep elbows tracking backward, not flaring out to the sides.
  • Maintain a controlled tempo and avoid using momentum.

Works similar muscles