Chest · Dumbbell
Dumbbell Bench Dip
How to do the dumbbell bench dip, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- HorizontalPush
- Mechanic
- Compound
How to do it
Sit on the edge of a bench with your hands gripping the edge beside your hips and a dumbbell resting across your lap or thighs for added load. Slide your hips off the bench with legs extended, then bend your elbows to lower your body until your upper arms are parallel to the floor. Press back up to the start.
- 1Triceps working as you lower and press with your hands behind you
- 2Shoulders down and elbows pointing straight back
- 3Lower until your elbows reach about 90 degrees, then press up
Common mistakes
- Avoid flaring your elbows or letting your shoulders roll forward
- Do not dip too low, which stresses the shoulders
- Avoid pushing through your heels, keep your feet light
Muscles worked
The dumbbell 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
Kovo programs the dumbbell 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 June 2026.