Bench Scapular Dip
Also known as: scapular dip
- Primary muscleTraps
- EquipmentBodyweight
- DifficultyBeginner
- TypeCompound · Push
- Secondary muscles
- Rhomboids, Delts
- Body part
- Back
- Position
- Supported
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Almost nothing else in the dip family keeps the elbows straight the whole time. Here only the shoulder blades move, dropping and lifting the torso an inch or two to work the traps and rhomboids. Use it light and slow before pressing work, since the range is too small to chase fatigue.
How to do the Bench Scapular Dip
- Start by standing with your feet shoulder-width apart and your arms extended in front of you.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Lower your body by bending your elbows and retracting your shoulder blades, as if you are trying to squeeze a pencil between them.
- Pause for a moment at the bottom, then push through your hands to extend your elbows and return to the starting position.
- Repeat for the desired number of repetitions.
Tip: Lock the elbows out with the shoulders pulled down and back, never shrugged up.
Muscles worked
Common mistakes
- Diving too deep — going far below the point where the upper arm is parallel to the floor stresses the front of the shoulder; stop when you feel a stretch across the chest and press back up.
- Shoulders rolling forward — keep the shoulder blades pulled back and down, and stop the descent before they rotate forward.
- Not choosing a target — leaning forward with elbows out hits the chest, while staying upright with elbows tucked hits the triceps; pick one and hold that position for the whole set.
- Hands too far behind — this pushes the shoulders into a bad position; keep the hands close under the shoulders or use parallel bars instead.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Dips go early in a push session as a main pressing movement, or after bench press for extra chest and triceps volume. They superset naturally with pull-ups or chin-ups on the same station.
Variations and alternatives
Similar exercises
Frequently asked questions
What muscles does the Bench Scapular Dip work?
The Bench Scapular Dip primarily works the traps. It also involves the rhomboids and delts, which assist the movement and stabilise the joints.
Is the Bench Scapular Dip good for beginners?
Yes. The Bench Scapular Dip is rated beginner: it uses no equipment beyond your bodyweight and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
How many sets and reps should I do?
It depends on your goal. For the Bench Scapular Dip, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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