Dumbbell Bench Dip with Legs Elevated
Elevate your dumbbell bench dips by placing a dumbbell on your lap and your feet on an elevated surface to build triceps strength and endurance.
Description
A challenging dip exercise performed on a bench with a dumbbell placed on your lap and your legs elevated for added difficulty.
How to Do Dumbbell Bench Dip with Legs Elevated
- 1Setup
Place two sturdy benches parallel to each other, about 3-4 feet apart, with one bench for your hands and the other for your heels.
- 2Setup
Sit on the edge of one bench and place your hands shoulder-width apart, gripping the edge with your fingers pointing forward.
- 3Setup
Elevate your feet onto the second bench, keeping your legs straight, and carefully place a dumbbell across your upper thighs/lap.
- 4
Slowly lower your body by bending your elbows, keeping them pointing straight back, until your upper arms are parallel to the floor or slightly below.
- 5
Push through your palms to extend your elbows and raise your body back to the starting position, squeezing your triceps at the top.
- 6
Inhale as you lower your body and exhale forcefully as you push back up, maintaining control throughout the movement.
Tips
- Keep your elbows tucked close to your body and pointing straight back throughout the movement to maximize triceps engagement and protect your shoulders.
- Control the eccentric (lowering) phase, taking 2-3 seconds to descend, to increase muscle time under tension and improve strength gains.
- Maintain a tight core and straight back to prevent your hips from sagging and to provide a stable base for the movement.
- Ensure a full range of motion by lowering until your triceps are fully stretched, but avoid going so deep that it causes shoulder discomfort.
Common Mistakes
- ×Flaring your elbows out to the sides places undue stress on your shoulder joints; keep them tucked in and pointing backward.
- ×Failing to achieve sufficient depth limits triceps activation, while going too deep can overstretch the shoulder capsule; aim for upper arms parallel to the floor.
- ×Using momentum or bouncing at the bottom reduces triceps work; perform each repetition with controlled, deliberate movement.
Variations
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