Dumbbell Bench Dip - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Dumbbell Bench Dip

Step by step instructions, muscle activation and variants for the Dumbbell Bench Dip.

MediumTriceps

About this exercise

The dumbbell bench dip is a triceps exercise performed with your hands on a bench and feet elevated on another surface, with a dumbbell placed across your thighs for added resistance. This weighted variation of the bench dip increases the load on the triceps, chest, and front deltoids compared to the bodyweight version.

How to Perform

  • Place your hands on the edge of a bench behind you, fingers forward, and extend your legs forward with heels on another bench or surface
  • Position a dumbbell across your upper thighs and hold it in place with your hands initially
  • Lower your hips toward the floor by bending your elbows, keeping them tracking back and close to your sides
  • Descend until your upper arms are roughly parallel to the floor or until you feel a stretch in the chest and shoulders
  • Press through your palms to extend your elbows and return to the starting position
  • Keep your back close to the bench throughout the movement
  • Avoid flaring your elbows outward during the dip

Muscle Activation

Primary
Triceps
Secondary
Front shouldersLower chest

Common Mistakes

Common mistakes content is coming soon.

About the Dumbbell Bench Dip

The Dumbbell Bench Dip is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

You may also like

1-Board Press

Medium
TricepsMiddle chestFront shoulders

Assisted triceps dip

Easy
Triceps

Aztec Push-Up

Bodyweight · Hard
TricepsMiddle chestCoreFront shoulders

Band Bent-Over One-Arm Kickback

Easy
TricepsCoreLower back