Backwards Dips: Muscles Worked, Benefits, Proper Form, and Variations

What Do Backwards Dips Work?

Backwards dips, often referred to as bench dips, primarily target the triceps brachii for elbow extension, with significant contribution from the anterior deltoids and pectoralis major for shoulder stability and depression, making it an effective compound exercise for upper body pushing strength and muscular hypertrophy.

Understanding the Backwards Dip (or Bench Dip)

The backwards dip is a bodyweight exercise that primarily targets the triceps and shoulders. It is commonly performed using a stable elevated surface, such as a weight bench, chair, or plyo box, which is why it's frequently called a "bench dip." The exercise involves placing the hands on the edge of the surface behind the body, with fingers pointing forward or slightly outward, and lowering the body by bending the elbows, then pushing back up to the starting position.

Primary Muscles Targeted

The backwards dip is a compound movement, meaning it involves multiple joints and muscle groups working in synergy. However, certain muscles bear the brunt of the workload:

• Triceps Brachii: This is the undisputed primary mover during a backwards dip. Comprising three heads (long, lateral, and medial), the triceps are responsible for extending the elbow joint. All three heads are heavily engaged as you push your body back up from the lowered position, straightening your arms. The long head also assists in shoulder extension due.
• Anterior Deltoids: Located at the front of the shoulder, the anterior deltoids play a significant role in shoulder flexion and internal rotation. During the dip, they work to stabilize the shoulder joint and assist in the initial pressing phase, particularly as the shoulders extend and adduct.
• Pectoralis Major (Sternal Head): While not as dominant as in a chest dip, the lower (sternal) fibers of the pectoralis major contribute to shoulder adduction and depression, assisting the anterior deltoids and triceps in the pressing motion, especially at the bottom of the movement.

Secondary and Stabilizer Muscles

Beyond the primary movers, several other muscles contribute to the execution and stability of the backwards dip:

• Rhomboids and Trapezius (Lower/Middle): These muscles, located in the upper back, are crucial for scapular depression and retraction. They help stabilize the shoulder blades, preventing excessive protraction and ensuring proper shoulder mechanics throughout the movement.
• Latissimus Dorsi: While primarily a pulling muscle, the lats assist in shoulder depression and stabilization, particularly in the eccentric (lowering) phase.
• Core Stabilizers (Rectus Abdominis, Obliques): The muscles of the core engage isometrically to maintain a rigid torso and prevent excessive arching or rounding of the back. This provides a stable base from which the upper body can push.
• Forearm Flexors and Extensors: These muscles are engaged to maintain a firm grip on the bench or elevated surface, providing a stable contact point.

Biomechanics of the Backwards Dip

Understanding the joint actions involved is key to appreciating which muscles are working:

• Elbow Joint: The most prominent action is elbow extension during the concentric (pushing up) phase and elbow flexion during the eccentric (lowering) phase. This is primarily powered by the triceps brachii.
• Shoulder Joint: The shoulder undergoes extension and adduction as the body lowers and presses back up. Key muscles involved here include the anterior deltoid, pectoralis major, and the long head of the triceps. Proper shoulder stability is paramount to prevent injury.
• Scapulothoracic Joint: The shoulder blades (scapulae) should perform depression and retraction (pulling down and back) to maintain a stable and safe shoulder position. This action is supported by the rhomboids, lower trapezius, and pectoralis minor.

The effectiveness and safety of the backwards dip heavily rely on maintaining proper alignment and control through these joint movements.

Benefits of Incorporating Backwards Dips

Including backwards dips in your routine offers several advantages:

• Targeted Triceps Development: It is one of the most effective bodyweight exercises for isolating and strengthening the triceps, contributing to arm size and pushing strength.
• Shoulder Stability and Strength: The exercise strengthens the muscles around the shoulder joint, improving overall shoulder health and resilience.
• Accessibility: Requires minimal equipment (a sturdy bench or chair) and can be performed almost anywhere, making it highly accessible for home workouts or when gym equipment is limited.
• Scalability: Easily modifiable for different fitness levels, from beginners to advanced lifters.
• Functional Strength: Builds pushing strength that translates to other exercises (like push-ups and overhead presses) and daily activities.

Proper Form and Common Mistakes

Executing backwards dips with correct form is crucial for maximizing muscle activation and preventing injury.

Proper Form

• Setup: Sit on the edge of a sturdy bench or elevated surface. Place your hands shoulder-width apart, gripping the edge with fingers pointing forward or slightly out. Slide your glutes off the bench, supporting your weight with your hands and feet.
• Leg Position: For an easier variation, keep your knees bent at 90 degrees with feet flat on the floor. For more challenge, extend your legs straight out, resting on your heels.
• Lowering Phase (Eccentric): Keeping your back close to the bench, slowly lower your body by bending your elbows. Aim for your upper arms to be parallel to the floor, or slightly below, ensuring your shoulders don't round forward or shrug up. Your elbows should point straight back, not flare out to the sides.
• Pressing Phase (Concentric): Push through your palms, extending your elbows to return to the starting position. Focus on squeezing your triceps at the top.

Common Mistakes

• Flaring Elbows: Allowing elbows to point out to the sides places excessive stress on the shoulder joints and reduces triceps activation. Keep them pointing straight back.
• Shrugging Shoulders: Allowing the shoulders to elevate towards the ears puts strain on the neck and upper traps. Keep shoulders depressed and retracted.
• Moving Too Far From the Bench: If your body drifts too far forward, it creates an awkward angle for the shoulders and can lead to discomfort or injury. Keep your back close to the bench.
• Insufficient Range of Motion: Not lowering deep enough limits the stretch on the triceps and reduces the effectiveness of the exercise.
• Excessive Shoulder Internal Rotation: This is often seen when elbows flare out and the shoulders round forward, leading to potential impingement. Maintain an open chest and stable shoulders.

Progression and Regression

The backwards dip can be adapted to suit various strength levels:

• Regression (Easier):
  • Bent Knees: Keep your knees bent at 90 degrees and feet flat on the floor. This reduces the amount of bodyweight your upper body has to support.
  • Reduced Range of Motion: Only lower partway until you build sufficient strength.
• Progression (Harder):
  • Straight Legs: Extend your legs straight out, resting on your heels. This increases the lever arm and the amount of bodyweight supported by your arms.
  • Elevated Feet: Place your feet on another elevated surface (e.g., a second bench) to further increase the load.
  • Added Weight: Place a weight plate on your lap. Ensure the plate is stable and doesn't shift during the exercise.
  • Single-Arm Variations (Advanced): For highly advanced individuals, carefully performing the dip with one arm while the other assists or is held out.

Who Can Benefit?

Backwards dips are a versatile exercise beneficial for a wide range of individuals:

• Fitness Enthusiasts: An excellent addition for building triceps mass and overall upper body pushing strength.
• Personal Trainers and Student Kinesiologists: A fundamental exercise to teach clients for triceps development and shoulder stability, offering easy scaling options.
• Athletes: Particularly those involved in sports requiring strong pushing movements (e.g., throwing, racket sports, combat sports).
• Beginners: A good starting point for developing foundational pushing strength before progressing to more challenging variations like parallel bar dips.
• Individuals with Limited Equipment: Ideal for home workouts or travel due to its minimal equipment requirement.

Conclusion

The backwards dip is a highly effective, accessible, and scalable exercise for targeting the triceps, anterior deltoids, and pectoralis major. When performed with proper form, it significantly contributes to upper body pushing strength, muscular hypertrophy, and shoulder stability. By understanding its biomechanics and adhering to correct execution, individuals can safely and efficiently incorporate this valuable movement into their fitness regimen to achieve their strength and physique goals.