Bench Dip with legs on bench
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Introduction to the Bench Dip with legs on bench
The Bench Dip with legs on bench is a challenging upper body exercise that primarily targets the triceps, but also engages the shoulders and chest muscles. It's suitable for intermediate to advanced fitness enthusiasts who aim to improve their upper body strength and muscle tone. The exercise is particularly beneficial for those who want to increase their body's functional fitness, enhance their athletic performance, or simply achieve a more defined upper body look.
Performing the: A Step-by-Step Tutorial Bench Dip with legs on bench
- Sit on one bench and place your palms on the edge of the bench, fingers pointing towards your feet, while placing your heels on the edge of the other bench.
- Push your body up by straightening your arms and lifting your hips off the bench, this is your starting position.
- Lower your body by bending your elbows until your upper arms are about parallel with the floor, keeping your back close to the bench.
- Push your body back up to the starting position by straightening your arms, squeezing your triceps at the top. This completes one rep.
Tips for Performing Bench Dip with legs on bench
- Controlled Movement: Avoid rushing through the exercise. Lower your body slowly, hold for a second when your elbows are at a 90-degree angle, and then push back up to the starting position. This control will help to engage the triceps more effectively and reduce the risk of injury.
- Elbow Position: Keep your elbows close to your body during the movement. Allowing them to flare out can put unnecessary strain on your shoulders, which could potentially lead to injury.
- Depth of Dip: Be careful not to dip too low. The goal is to lower
Bench Dip with legs on bench FAQs
Can beginners do the Bench Dip with legs on bench?
Yes, beginners can perform the Bench Dip with legs on bench exercise. However, it's important to note that this exercise can be quite challenging for those who are new to fitness or have weaker upper body strength. It's recommended to start with a simpler version of the exercise, such as bench dips with feet on the floor, and gradually progress to the version with legs on the bench as strength and confidence increase. As with any exercise, proper form is crucial to prevent injury. It's always a good idea to consult with a fitness professional to ensure correct technique.
What are common variations of the Bench Dip with legs on bench?
- Another variation is the Weighted Bench Dip, where you place a weight plate on your lap to add more resistance and challenge to the exercise.
- The Bench Dip with Elevated Feet is a more challenging variation where your feet are placed on another bench or raised platform rather than on the floor.
- The Bench Dip with Straight Legs is a variation where you keep your legs straight out in front of you, rather than bent, to engage more of your core muscles.
- The Bench Dip with a Stability Ball is a variation where you place your feet on a stability ball instead of a bench, which requires more balance and engages your core muscles.
What are good complementing exercises for the Bench Dip with legs on bench?
- Tricep Kickbacks: These specifically target the triceps, which are the primary muscles used in bench dips, hence they help in strengthening these muscles further and improving the effectiveness of your bench dips.
- Seated Shoulder Press: While bench dips focus on the triceps and chest, the seated shoulder press helps to work the deltoids and upper triceps, which are secondary muscles used in bench dips, providing a balanced workout for the upper body.
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