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Chest · Body Weight
Chest Dip on Bench
Chest Dip on Bench is an intermediate compound strength exercise that works the pectorals (chest), with the triceps and shoulders assisting. It needs only a bench. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Chest · Pectoralis Major
Secondary muscles
- Triceps · Triceps Brachii
- Shoulders · Deltoids
How to do Chest Dip on Bench
- Sit on the edge of a bench with your hands placed next to your hips, gripping the edge of the bench.
- Extend your legs out in front of you with your heels on the floor and your legs straight.
- Slide your hips off the bench and lower your body by bending your elbows until they form a 90-degree angle, leaning your chest slightly forward to engage your chest muscles.
- Push through your palms to extend your elbows and lift your body back up to the starting position. Repeat for the desired number of repetitions.
Form tips
- Keep your back close to the bench to maintain proper form and avoid straining your shoulders.
- Focus on leaning forward slightly to emphasize the chest muscles.
- Ensure your shoulders remain down and away from your ears to avoid unnecessary strain.
Chest Dip on Bench alternatives
More pectorals exercises
Chest Dip on Bench FAQ
What muscles does Chest Dip on Bench work?
Chest Dip on Bench mainly works the pectorals in the chest (Pectoralis Major). The triceps and shoulders work as secondary muscles.
What equipment do you need for Chest Dip on Bench?
You need only a bench.
How many sets and reps of Chest Dip on Bench should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Chest Dip on Bench good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler chest exercises.
How many calories does Chest Dip on Bench burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Chest Dip on Bench?
Other exercises for the pectorals include Chest Dip Weighted, Chest Dip Machine, Chest Dip Weighted Slow and Band Bench Press.
For developers
Use Chest Dip on Bench in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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