Bench Dip with legs on bench Exercise Guide
Exercise Profile
- Target
- Triceps Brachii
- Equipment
- Body weight
- Body Part
- Upper Arms
- Primary Muscle
- Triceps Brachii
- Secondary Muscles
- Levator Scapulae, Teres Major, Pectoralis Major Sternal Head, Latissimus Dorsi, Deltoid Anterior, Pectoralis Major Clavicular Head
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.2
- Alternate Names
- Bench Dip
How to: Bench Dip with legs on bench
- Sit on the edge of a sturdy bench, placing your hands on the bench beside your hips.
- Extend your legs in front of you with your heels resting on the bench.
- Slowly lower your body down towards the ground by bending your elbows.
- Stop when your elbows reach a 90-degree angle, then push through your palms to return to the starting position.
Common Mistakes
- Letting the elbows flare out.
- Not going low enough during the dip.
- Using momentum instead of controlled movement.
Modifications
- Bend your knees to reduce difficulty.
- Place a cushion under your elbows for extra support.
Tips
- Keep your elbows close to your body to avoid straining your shoulders.
- Lower your body until your elbows are at a 90-degree angle, then push back up.
- Engage your core throughout the exercise for stability.
Bench Dip with legs on bench Alternatives
Tags
triceps
upper arms
strength
body weight
iso-lateral
dip