Dumbbell Bench Dip with Legs Elevated
- Zielmuskel
- —
- Equipment
- Dumbbell
- Körperregion
- Upper Arms
- Typ
- Strength
The dumbbell bench dip with legs elevated is a bodyweight-style triceps exercise loaded with an added dumbbell. With your hands on a bench behind you and your feet propped on a second bench, the elevated legs shift more load onto the triceps of your upper arms, while the front shoulders and chest assist the press. A dumbbell rested on your lap adds resistance once bodyweight alone is too easy.
Dumbbell Bench Dip with Legs Elevated: So führst du sie aus
- 1Set up two benches roughly hip-to-leg length apart. Sit on the edge of the rear bench and place your hands beside your hips, fingers pointing forward and gripping the edge.
- 2Place your heels on the second bench so your legs are straight and elevated, then slide your hips off the bench so they hang in front of the edge.
- 3Have a partner set a dumbbell flat across your lap near your hips, or balance it there yourself before lifting off; keep it stable throughout the set.
- 4Brace your core and keep your back close to the bench, arms fully extended to start.
- 5Bend your elbows to lower your hips straight down until your upper arms are roughly parallel to the floor, keeping your elbows pointing back rather than flaring out.
- 6Drive through your palms and push back up by extending your elbows until your arms are fully straight, squeezing your triceps at the top.
- 7Complete your reps, then lower your hips to the floor or remove the dumbbell safely before standing up.
Technik-Tipps
- Keep your elbows tracking back and close to your body so the work stays on your triceps instead of straining the shoulder joint.
- Lower under control to a depth where your upper arms are about parallel to the floor; going deeper can stress the front of the shoulders.
- Keep your shoulders down and chest up rather than letting them shrug toward your ears at the bottom.
- Have a partner hand you the dumbbell and place it back at the end, since reaching for it mid-set can let it slide off your lap.
Häufige Fehler
- Flaring the elbows out to the sides, which takes tension off the triceps and overloads the shoulder joint.
- Dropping too low so the shoulders roll forward past the elbows, which strains the front delts and shoulder capsule.
- Bouncing out of the bottom instead of pressing under control, which cheats the rep and risks losing the dumbbell off your lap.
- Letting the hips drift far in front of the bench, which shifts load to the shoulders and reduces the triceps stretch.
Häufig gestellte Fragen
What muscles does the dumbbell bench dip with legs elevated work?
It mainly works the triceps of the upper arms, with the front shoulders and chest assisting the press. Elevating your legs increases the load through the triceps compared with keeping your feet on the floor.
Why elevate the legs on a second bench?
Raising your feet onto a second bench shifts more of your bodyweight onto your arms, making the dip harder and putting more emphasis on the triceps. Adding a dumbbell on your lap increases the resistance further.
Is this exercise good for beginners?
Start with feet flat on the floor and no added weight to build strength first. Once standard bench dips feel easy, progress to elevating your legs and then adding a dumbbell.
How many sets and reps should I do?
Three to four sets of 8 to 12 reps is a solid range for building triceps strength and size. Use a dumbbell weight that lets you keep strict form and full range without flaring your elbows.
