Chest · Flat Bench
Bench Dip
How to do the bench dip, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Flat Bench
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Horizontal Press
- Mechanic
- Compound
How to do it
Place hands shoulder-width apart on edge of bench, legs extended. Lower body by bending elbows until upper arms are parallel to ground. Push back up to starting position.
- 1Feel your triceps working as you lower and press up with your hands behind you on a bench
- 2Keep your shoulders down and elbows pointing back
- 3Lower until your elbows reach a 90-degree angle and press back up
Common mistakes
- Avoid flaring your elbows or letting shoulders roll forward
- Don't dip too low, which can stress shoulders
- Avoid pushing through your heels; keep feet light
Muscles worked
The bench dip mainly works the lower chest, triceps, and mid chest, with the upper chest and front delts assisting.
- Lower ChestPrimary
- TricepsPrimary
- Mid ChestPrimary
- Upper ChestSupport
- Front DeltsSupport
- ForearmsMinor
- Upper AbsMinor
Bench Dip strength standards
See how your bench dip ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.
Bronzee1RM20 lb
Silvere1RM52.5 lb
Golde1RM125 lb
Platinume1RM200 lb
Diamonde1RM240 lb
Champione1RM275 lb
Find your rank
Enter your best set. We estimate your 1RM and match it to a tier.
Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.
Kovo programs the bench dip for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed April 2026.