---
title: Seated Dip
date: 2026-03-03T14:56:00+11:00
author: Walker Designs
canonical_url: "https://fitnesstrails.com.au/seated-dip"
section: Site Content
---
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3. Seated Dip
 
#  Seated Dip 

Available in:

Australian Hardwood Range  
Recycled Plastic Range

 ![Logo Icon](/assets/images/logo-icon-outline-blue.svg) 

 ![Seated Dip Hardwood](https://fitnesstrails.com.au/volumes/images/Products/hardwood/_1800x1000_crop_center-center_80_none/SEATEDDIPSwood.webp) 

 ![Seated Dips Plastic](https://fitnesstrails.com.au/volumes/images/Products/composite-plastic/_1800x1000_crop_center-center_80_none/SEATEDDIPSNEW.webp) 

 

 

 

 

 

 

 

  The seated dip is an exercise specifically engineered to develop vertical pushing power, triceps hypertrophy, and shoulder stability. By requiring a controlled, forceful movement to overcome gravity while the body is supported by a bench or parallel bars, it serves as a foundational tool for athletes looking to improve their pressing strength and overall upper-body mass.

The movement primarily functions as an arm and lower-chest powerhouse, placing intense demand on the triceps brachii, pectoralis major, and anterior deltoids. These muscles work in unison to extend the elbows and drive the torso upward, ensuring a concentrated contraction that builds significant functional arm strength.  
  
Beyond the triceps and chest, the exercise incorporates critical secondary muscle groups like the core, which engages to maintain a neutral spine and prevent the hips from drifting too far from the bench, and the trapezius and rhomboids, which depress the scapulae to provide a firm foundation for a successful repetition.

 

 

 

 ![R0 0 5568 3712 w1200 h678 fmax copy 3](https://fitnesstrails.com.au/volumes/images/Projects/_1017x678_fit_center-center_70_none_ffffff/9742/r0_0_5568_3712_w1200_h678_fmax-copy-3.webp) 

 

 

 

 

 

 

 

 ## Specifications

  [  ![Seated dip side profile](https://fitnesstrails.com.au/volumes/images/Products/profiles/_2100x1350_crop_center-center_none/10974/seated-dip-side-profile.webp) ](https://fitnesstrails.com.au/volumes/images/Products/profiles/_2048xAUTO_crop_center-center_70_none/10974/seated-dip-side-profile.webp)  

  [  ![Seated dip top profile](https://fitnesstrails.com.au/volumes/images/Products/profiles/_2100x1350_crop_center-center_none/10975/seated-dip-top-profile.webp) ](https://fitnesstrails.com.au/volumes/images/Products/profiles/_2048xAUTO_crop_center-center_70_none/10975/seated-dip-top-profile.webp)  

  [  ![Seated dip end profile](https://fitnesstrails.com.au/volumes/images/Products/profiles/_2100x1350_crop_center-center_none/10973/seated-dip-end-profile.webp) ](https://fitnesstrails.com.au/volumes/images/Products/profiles/_2048xAUTO_crop_center-center_70_none/10973/seated-dip-end-profile.webp)  

 

 

 

 

 

 [ Box Jump Specification Sheet  ](https://fitnesstrails.com.au/volumes/documents/Spec-Sheets/Box-Jump-1.pdf) 

 

 

 

 

 

 

 

 ## Instructions

 

 

 

 ![Seated dip illustration](https://fitnesstrails.com.au/volumes/images/Illustrations/seated-dip-illustration.svg) 

 

 

 

### SEATED DIP

Sit and grip bars beside hips  
Extend legs ,Place heel on the ground  
Push up to straighten arms  
Lower slowly to starting position   
Repeat to your level

**TARGET REPS**

 ![Easy level](/assets/images/green-circle.svg) 2-4 

 ![Easy level](/assets/images/blue-square.svg) 8-10 

 ![Easy level](/assets/images/black-diamond.svg) 15 

 

 

 

  

 

 

 

 

 

 

 

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