Dumbbell Bench Dip
Description
The dumbbell bench dip is a weighted version of the bench dip, with a dumbbell placed across your hips for additional resistance. Performing dips between two benches or off a single bench with feet elevated, the added load builds tricep strength far beyond what bodyweight allows.
Muscle Group
Equipment Required
Dumbbell Bench Dip Instructions
- Sit on the edge of a flat bench with hands gripping the edge next to your hips.
- Place a dumbbell across your upper thighs and hold it in place.
- Extend your legs out in front of you with heels on the floor (or on a second bench for harder).
- Slide your hips off the bench so your weight is supported on your hands.
- Lower your body by bending your elbows until your upper arms are parallel to the floor.
- Keep your elbows tucked rather than flaring out.
- Press back up by extending your elbows until arms are straight.
- Maintain control of the dumbbell on your hips throughout the set.
Dumbbell Bench Dip Form & Visual
Dumbbell Bench Dip Benefits
- Adds heavy load to bench dips for triceps overload
- Develops triceps size and strength
- Trains the lower chest and front delts as supporting muscles
- Easy to set up at any gym
- Allows progressive overload beyond bodyweight
- Excellent finisher for arm or chest day
Dumbbell Bench Dip Muscles Worked
- Triceps brachii
- Pectoralis major (lower fibers)
- Anterior deltoid
- Anconeus
Dumbbell Bench Dip Variations & Alternatives
- Bench Dip
- Dip
- Tricep Dip
- Weighted Dip
