Description

The triceps dip (bench leg) is a compound exercise that primarily targets the triceps while engaging the shoulders and chest. It is a great bodyweight exercise for building strength and muscle endurance in the triceps.

Starting Position

Start by sitting on a bench with hands gripping the edge, fingers pointing forward. Extend the legs straight out in front of you with heels on the ground and lift your hips off the bench.

Technical Execution

Lower your body by bending the elbows until they reach about 90 degrees, then press back up by straightening the arms. Keep the elbows close to the body throughout the movement.

Range of Motion

Focus on achieving a full range of motion by lowering yourself until the upper arms are parallel to the ground, then returning to the starting position with full elbow extension.

Variations

Variations include using a dip machine or parallel bars for added challenge, or placing weights on the lap to increase resistance.

Common Mistakes

Common mistakes include allowing the shoulders to roll forward, not fully extending the elbows at the top of the movement, and arching the lower back excessively.

Practical Advice

To perform this exercise safely and effectively, maintain proper form by keeping the shoulders back and down, engaging the core throughout the movement, and controlling the descent to prevent injury.

Additional Notes

It is important to warm up the shoulders and elbows before performing triceps dips to prevent strain or injury. Progress gradually by increasing the number of repetitions or adding external weight for more challenge.

Difficulty Level

Intermediate

Equipment Needed

Body Weight

Primary Muscles

triceps

Secondary Muscles