Triceps Dip (bench leg) Exercise Guide
Exercise Profile
- Target
- Triceps Brachii
- Equipment
- Body weight
- Body Part
- Upper Arms
- Primary Muscle
- Triceps Brachii
- Secondary Muscles
- Pectoralis Major, Pectoralis Major Sternal Head, Latissimus Dorsi, Deltoid Anterior, Pectoralis Major Clavicular Head
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Bench Dip
Visualised Target Muscle Groups
Front
Back
How to: Triceps Dip (bench leg)
- Sit on the edge of a bench with your hands next to your thighs.
- Slide your butt off the front of the bench, supporting your weight with your arms.
- Lower your body towards the ground by bending your elbows while keeping your back close to the bench.
- Push back up to the starting position, keeping your elbows close to your body.
Common Mistakes
- Flaring elbows out to the sides instead of keeping them close to the body.
- Not going low enough, reducing the effectiveness of the exercise.
- Using momentum instead of controlling the movement.
Modifications
- Use an assisted dip machine for support.
- Perform the exercise with feet on the floor instead of elevated for less intensity.
Tips
- Keep your back close to the bench to prevent shoulder strain.
- Lower your body until your elbows are at a 90-degree angle for maximum benefit.
- Keep your core engaged to stabilize your body.
Triceps Dip (bench leg) Alternatives
Workout plans with Triceps Dip (bench leg)
Free programs that include this exercise, with sets, reps and rest for every day.
Tags
triceps
upper arms
strength
bodyweight
dips
intermediate
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