Bench Scapula Dips
Easy
Also known as: Bench Scapular Dips · Straight-Arm Bench Dips
Expert Advice
This is a small shoulder-blade movement, not a deep dip. Stop lowering before you feel pinching at the front of your shoulders rather than chasing extra depth.
How-to-do Steps
- Sit on a flat bench, sturdy chair or firm couch edge with hands beside your hips.
- Point your fingers forward and slide your hips just clear of the edge.
- Keep knees bent, feet planted, torso upright, and both elbows nearly straight.
- Lower your torso slightly by letting both shoulders rise toward your ears.
- Press both hands down, moving your shoulders away from your ears to raise your torso.
- Repeat this small lowering and raising motion without bending your elbows.
Common Mistakes
- Hips drift forwardFix: keep them close to the edge to limit shoulder strain.
- Legs bounce you upwardFix: keep your feet still and let your shoulder girdle move your torso.
Coach Cues
Arms stay longPress the bench awayHips close to hands
Short reminders to keep in mind during every set.
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Muscles Worked
Bench Scapula Dips primarily targets the Traps, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Traps65%
Secondary
Lats25%
Abs10%
Equipment
Body Weight
Special Bench
Exercise Type
Strength
Why Level 2?
Easy
Requires isolating shoulder-blade movement while supporting partial bodyweight with hands behind the hips.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Bench Scapula Dips work?
Bench Scapula Dips primarily targets the Traps. Secondary muscles involved include Lats, Abs. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Bench Scapula Dips?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Bench Scapula Dips suitable for beginners?
Yes, Bench Scapula Dips is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
What are the most common mistakes when doing Bench Scapula Dips?
Hips drift forward: keep them close to the edge to limit shoulder strain. Legs bounce you upward: keep your feet still and let your shoulder girdle move your torso.
