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
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
Tags
triceps
upper arms
strength
bodyweight
dips
intermediate