Bench Dip with legs on bench
The bench dip with legs on the bench is a challenging exercise that targets your triceps, shoulders, and chest muscles. It's a fantastic exercise that can be performed in the comfort of your own home or at the gym if you have access to a workout bench or a stable elevated surface. To perform this exercise, you will need a workout bench or a stable elevated surface like a chair or step. Start by sitting on the edge of the bench, gripping the edge with your hands shoulder-width apart. Extend your legs forward and place your heels on top of another bench or an elevated surface in front of you. Ensure that your arms are fully extended and slowly lower your body down by bending your elbows. Lower yourself until your upper arms are parallel to the ground, making sure to keep your back close to the bench. Then, slowly push yourself back up to the starting position using your triceps. To maximize the effectiveness of this exercise, focus on maintaining a controlled motion throughout the movement. Keep your core engaged and your shoulders stabilized. You can also modify the exercise by adjusting the distance between the benches or elevating the surface to increase or decrease the intensity. Incorporating the bench dip with legs on the bench into your upper body workout routine can help you build strength and definition in your triceps and upper body. Remember to start with a weight or bench height that is comfortable for you and gradually progress as your strength improves. As always, consult with a professional fitness trainer to ensure proper form and technique, especially if you have any pre-existing conditions or injuries.
Instructions
- Sit on the edge of the bench with your legs extended in front of you.
- Place your hands on the edge of the bench, shoulder-width apart, fingers pointing forward.
- Slide your butt off the bench, supporting your body weight with your hands.
- Bend your elbows and lower your body, keeping your back close to the bench and your elbows pointing straight back.
- Lower yourself until your upper arms are parallel to the floor.
- Push through your palms and extend your arms, returning to the starting position.
- Repeat for the desired number of repetitions.
Tips & Tricks
- Maintain proper form by keeping your back straight and shoulders relaxed.
- Engage your core muscles throughout the exercise for added stability.
- Start with a comfortable height for the bench to ensure proper range of motion.
- Avoid locking your elbows at the top of the movement to prevent strain or injury.
- Control the lowering phase of the movement to engage your triceps effectively.
- Gradually increase the resistance or difficulty level by using a weighted vest or placing a weight plate on your lap.
- Combine this exercise with other tricep and chest exercises for a well-rounded upper body workout.
- Adjust the distance between your legs on the bench to target different areas of your triceps.
- Warm up your triceps with dynamic stretches or light weights before performing this exercise.
- Listen to your body and take breaks when needed to prevent overtraining.
