Bench Dip with legs on bench

Description

How to Do Bench Dip with legs on bench

1. 1
   Setup

   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.

2. 2
   Setup

   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. 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. 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. 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.