Triceps Dip (Bench Leg) 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Compound
Force Type
Push
Required Equipment
Bodyweight
Fitness Level
Advanced
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Triceps Dip (Bench Leg) is a bodyweight exercise primarily targeting the triceps, with secondary emphasis on the shoulders. It involves lowering and raising your body by bending and extending your elbows while keeping your legs straight and supported on a bench. This movement effectively isolates the triceps, helping to strengthen and tone the upper arms, while also engaging the anterior deltoids (shoulders). Since it requires only bodyweight and minimal equipment (a bench or sturdy surface), it's a convenient exercise that can be performed anywhere, making it an excellent addition to bodyweight workout routines.
How to Perform
Position yourself on the edge of a bench or another sturdy surface, placing your hands beside your hips with your fingers pointing forward. Ensure your palms are pressed flat on the surface and keep your elbows slightly bent.
Step your feet out in front of you, bringing your hips off the bench and bending your knees to form a 90-degree angle.
Begin the movement by lowering your body towards the ground, bending your elbows while keeping them tucked in close to your sides. Aim for your upper arms to be level with the floor.
Hold the position momentarily when your elbows reach a 90-degree bend, then push through your palms to return to the starting position, fully extending your arms.
Continue to perform the movement for the required number of repetitions, ensuring smooth and controlled motion throughout.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Maintain a relaxed and stable shoulder position by keeping them pulled down and back throughout the exercise to prevent unnecessary strain.
Activate your core to help support and stabilize your body as you perform the movement.
Concentrate on engaging your triceps to raise your body, avoiding the use of momentum to ensure a controlled and effective lift.
How Not to Perform
Avoid letting your shoulders rise: Do not allow your shoulders to shrug up towards your ears. Keep them down and back to avoid unnecessary strain and to ensure the correct muscles are engaged.
Don’t flare your elbows out: Keep your elbows close to your body rather than letting them flare out to the sides. Flaring the elbows can put stress on the shoulder joints and reduce the effectiveness of the exercise.
Don’t use momentum to push yourself up: Avoid swinging or jerking your body to get back to the starting position. Relying on momentum can reduce muscle activation and increase the risk of injury.
Don’t let your back arch excessively: Keep your torso straight and avoid arching your back too much. Overarching can place undue pressure on your lower back, leading to discomfort or injury.
Don’t let your legs extend too far: Keep your feet in a position that ensures your knees are bent at a 90-degree angle. Extending your legs too far out can make the exercise less effective and place unnecessary strain on your lower body.
Don’t rush through the movement: Perform the exercise in a controlled manner, focusing on slow and steady movements. Rushing can lead to improper form, increased risk of injury, and less muscle activation in the triceps.
Avoid poor hand placement: Make sure your palms are flat on the bench and your fingers are pointed forward. Incorrect hand placement can lead to instability, making it harder to maintain good form and increase the risk of injury.
Don’t neglect core engagement: Failing to engage your core can affect your balance and form during the exercise. Keep your core activated to maintain stability and prevent unnecessary strain on your back.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
