Chest · Bodyweight
Chest Dip on Bench
How to do the chest dip on bench, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- HorizontalPush
- Mechanic
- Compound
How to do it
Place your hands shoulder-width apart on the edge of a bench behind you with your legs extended out in front. Lower your body by bending your elbows until your upper arms are about parallel to the floor, leaning slightly forward to load the chest. Press back up to the starting position and repeat.
- 1Lean slightly forward so you feel your lower chest working
- 2Feel your triceps drive you back up to the top
- 3Keep your shoulders down and elbows pointing back
Common mistakes
- Avoid flaring your elbows or letting your shoulders roll forward
- Don't dip so low that it strains your shoulders
- Don't push through your heels; keep your feet light
Muscles worked
The chest dip on bench 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
Kovo programs the chest dip on bench 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 June 2026.