Bench Dip with legs on bench
Master the Bench Dip with elevated feet to sculpt strong triceps. This bodyweight exercise effectively targets your upper arms and shoulders for increased
Variations of Bench Dip with legs on bench
Bench Dip on Stability Ball
Target your triceps and challenge your core stability with the bench dip on a stability ball. Build upper arm strength and improve balance effectively.
Bench Dip (knees bent)
Perform bench dips with bent knees to effectively target your triceps using only your body weight and a sturdy bench or chair.
Triceps Dip (bench leg)
Strengthen your triceps and sculpt your upper arms with the Triceps Dip. This bodyweight exercise effectively targets your triceps, chest, and shoulders
Bench dip on floor
Strengthen your triceps with the bodyweight bench dip on the floor. This effective exercise builds upper arm strength and definition.
Description
A variation of the classic dip exercise, performed using two benches. The user places their hands on one bench and their feet on the other, then lowers and raises their body using their triceps.
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How to Do Bench Dip with legs on bench
- 1Setup
Position two sturdy benches parallel to each other, approximately 3-4 feet apart, ensuring they are stable and will not slide. Sit on the edge of one bench and place your hands shoulder-width apart next to your hips, fingers pointing forward or slightly out.
- 2Setup
Extend your legs forward and place your heels on the edge of the second bench, keeping your legs straight. Lift your hips off the first bench, supporting your body weight with your hands and heels.
- 3
Inhale as you slowly lower your body by bending your elbows, keeping them pointing straight back and close to your torso. Descend until your upper arms are roughly parallel to the floor or you feel a deep stretch in your triceps and shoulders.
- 4
Exhale and powerfully push through your palms to extend your elbows, raising your body back to the starting position. Focus on squeezing your triceps at the top of the movement.
- 5
Maintain a slight bend in your elbows at the top to keep tension on the triceps and prevent locking out the joint. Control the movement throughout the entire range of motion.
Tips
- Keep your back close to the bench you are pushing off of throughout the exercise to maximize triceps engagement and reduce strain on your shoulders.
- To increase difficulty, place a weight plate across your lap, or decrease difficulty by bringing your feet closer to the first bench or placing them on the floor.
- Focus on the mind-muscle connection with your triceps; consciously contract them during the upward phase to ensure they are driving the movement.
- Maintain a neutral spine and avoid shrugging your shoulders towards your ears, keeping them depressed and retracted to protect your neck and optimize form.
Common Mistakes
- ×Flaring elbows out to the sides shifts tension away from the triceps and onto the shoulder joint; keep your elbows tucked in, pointing straight back.
- ×Not going deep enough limits the range of motion and triceps activation; lower your body until your upper arms are parallel to the floor, or as far as comfort allows without shoulder pain.
- ×Shrugging the shoulders up towards the ears can cause neck and shoulder strain; actively depress your shoulders away from your ears and maintain a strong, stable upper back.
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Related Exercises
Single Leg Dip on floor
Strengthen your triceps and improve core stability with the Single Leg Dip on floor. This bodyweight exercise challenges upper body strength and balance.
Weighted Three Bench Dips
A variation of the standard bench dip with added weight for resistance, engaging the triceps, chest, and shoulder muscles.
Weighted Bench Dip
Strengthen your triceps and shoulders with the Weighted Bench Dip. This effective bodyweight exercise, enhanced with a weight plate, targets your upper
Triceps Dip (between benches)
Build powerful triceps with the bodyweight triceps dip between benches. This effective exercise strengthens your upper arms and requires two stable
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
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