Bench Triceps Dip with Straight Legs
The bench triceps dip with straight legs is a challenging exercise that targets the triceps while also engaging other muscle groups. This variation of the triceps dip helps build strength and definition in your arms and upper body while also improving core stability.
Execution
-
1
Find a stable bench or platform that you can comfortably lean on.
-
2
Sit on the edge of the bench and place your hands beside your hips, with your fingers pointing forward.
-
3
Slide your buttocks off the bench and fully extend your legs in front of you, with your heels on the floor.
-
4
Lower your body slowly by bending your elbows until they form an angle of approximately 90 degrees.
-
5
Push yourself upward by extending your arms, returning to the starting position.
-
6
Repeat the movement for the desired number of repetitions.
Benefits
- Strengthens and defines the triceps.
- Improves overall upper-body strength.
- Increases core stability and balance.
- Can be performed anywhere with minimal equipment.
Common Mistakes
- ! Going too deep: This can place unnecessary stress on the shoulders. Make sure your elbows do not bend beyond 90 degrees.
- ! Flaring the elbows: Keep your elbows pointing backward to maintain the focus on the triceps.
- ! Keeping your back too far from the bench: Keep your back close to the bench to maintain proper form and maximize the effectiveness of the exercise.
Primary Muscles
The primary focus is on the triceps brachii. The deltoids, chest muscles, and core muscles are also engaged for stability.
Possible Alternatives
- To reduce the intensity, perform the exercise with bent knees instead of straight legs.
- For a greater challenge, place your feet on an elevated surface or add weight to your lap.
Run your fitness business with more structure
- Planning, member management and coaching in one platform
- Built for coaches, studios and gyms
- Fewer separate tools, more overview
