What muscles does the Bench Dip work?

The Bench Dip primarily works your Triceps. It also recruits your przednie naramienne and klatka piersiowa as secondary movers.

What equipment do I need for the Bench Dip?

None. The Bench Dip is a bodyweight movement you can do without any equipment.

How many sets and reps should I do for the Bench Dip?

A typical prescription for the Bench Dip is 3–5 sets of 6–15 reps. Rest about 90–180 seconds between sets.

Is the Bench Dip good for beginners?

Yes. The Bench Dip is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.

Exercise library · Arms

Bench Dip.

Dip z masą ciała o ławkę, który angażuje triceps.

PoczątkującyBench

Liczby

Serie

3–5

Reps

6–15

Przerwa

90–180

Mięśnie

Primary

Triceps

Secondary

Przednie naramienne · Klatka piersiowa

Krok po kroku

Jak wykonać to ćwiczenie.

Krok 01
Usiądź na ławce i chwyć krawędź przy biodrach.
Krok 02
Zsuń biodra z ławki, z wyprostowanymi nogami.
Krok 03
Opuść ciało, zginając łokcie.
Krok 04
Schodź, aż łokcie osiągną około 90 stopni.
Krok 05
Wypchnij się z powrotem do pełnego wyprostu.
Krok 06
Utrzymuj biodra blisko ławki.

Co odróżnia dobre od świetnego

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Common questions

Questions, answered.

What is the Bench Dip?: Dip z masą ciała o ławkę, który angażuje triceps.
What muscles does the Bench Dip work?: The Bench Dip primarily works your Triceps. It also recruits your przednie naramienne and klatka piersiowa as secondary movers.
What equipment do I need for the Bench Dip?: None. The Bench Dip is a bodyweight movement you can do without any equipment.
How many sets and reps should I do for the Bench Dip?: A typical prescription for the Bench Dip is 3–5 sets of 6–15 reps. Rest about 90–180 seconds between sets.
Is the Bench Dip good for beginners?: Yes. The Bench Dip is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.