Fysiqal

Vertical Push · Beginner

Bench Dip

Compound vertical push exercise using bodyweight, bench.
Bench Dip demonstration (no audio).
Movement pattern
Vertical Push
Difficulty
Beginner
Equipment
Bodyweight, Bench
Mechanics
Compound
Sides
Bilateral
Main plane
Sagittal

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How to do the Bench Dip

Cues reviewed by Kwabena Osei on

Setup

Hands on the edge of a bench behind you, legs extended in front of you (or knees bent for an easier version), fingers pointing forward or slightly angled out.

  1. Lower your body by bending your elbows, keeping them tracking backward rather than flaring out to the sides.

  2. Press back up to full elbow extension -- all three triceps heads are the real emphasis here, via elbow extension.

  3. Same shoulder-hyperextension depth caution as any dip variant -- don't descend past a comfortable, controlled range.

Common mistakes

  • Descending too deep to chase more range, risking the same shoulder-hyperextension issue that applies to bar dips.

  • Letting the elbows flare wide instead of tracking them backward close to the body.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Elbow extensionprimary action

    Triceps brachii (prime mover, high emphasis); Triceps brachii (prime mover, high emphasis); Triceps brachii (prime mover, high emphasis)

  • Shoulder flexionprimary action

    Pectoralis major (synergist, moderate emphasis); Anterior deltoid (synergist, moderate emphasis)

  • Scapula depressionsecondary action

    Trapezius (prime mover, moderate emphasis); Pectoralis minor (synergist, moderate emphasis)

Related exercises

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From the Knowledge Library

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.