Dumbbell Bench Dip with Legs Elevated

Description

How to Do Dumbbell Bench Dip with Legs Elevated

1. 1
   Setup

   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.

2. 2
   Setup

   Sit on the edge of one bench and place your hands shoulder-width apart, gripping the edge with your fingers pointing forward.

3. 3
   Setup

   Elevate your feet onto the second bench, keeping your legs straight, and carefully place a dumbbell across your upper thighs/lap.

4. 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. 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. 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.