Triceps Dip (bench leg)

Description

How to Do Triceps Dip (bench leg)

1. 1
   Setup

   Find a stable bench or elevated surface. Sit on the edge with your hands gripping the bench next to your hips, fingers pointing forward or slightly out.

2. 2
   Setup

   Extend your legs straight out in front of you with heels on the floor, or bend your knees with feet flat on the floor for an easier variation. Move your hips off the bench, supporting your body 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 sides. Descend until your upper arms are parallel to the floor or a slight stretch is felt in your chest/shoulders.

4. 4

   Exhale as you push through your palms to extend your elbows and press your body back up 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 repeat for the desired duration or repetitions.

Tips

• Keep your elbows tucked in and pointing straight back throughout the movement to maximize triceps engagement and protect your shoulder joints.
• Control the eccentric (lowering) phase of the dip, taking at least 2-3 seconds to descend, to enhance muscle growth and strength.
• To increase difficulty, elevate your feet on another bench or place a weight plate on your lap; to decrease difficulty, bend your knees and keep your feet flat on the floor closer to the bench.
• Maintain a slight forward lean with your torso to ensure the triceps are the primary movers, rather than allowing your shoulders to take over.

Common Mistakes

• ×Flaring elbows out to the sides reduces triceps activation and puts undue stress on the shoulder joints; instead, keep your elbows tucked in and pointing straight back.
• ×Not going deep enough limits the range of motion and muscle activation; ensure you lower your body until your upper arms are parallel to the floor or you feel a good stretch.
• ×Shrugging shoulders or allowing them to round forward during the dip can strain the shoulder joint; actively depress and retract your shoulder blades to keep your chest open and shoulders stable.