Bench Dip with legs on bench
- Músculo objetivo
- Triceps Brachii
- Músculos sinergistas
- Deltoid Anterior, Latissimus Dorsi, Levator Scapulae, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Teres Major
- Equipamiento
- Body weight
- Parte del cuerpo
- Upper Arms
- Tipo
- Strength
The bench dip with legs on bench is a bodyweight pushing exercise that primarily targets the triceps brachii, with help from the front deltoids, chest, lats, and teres major. By resting your heels on a second bench so your legs stay straight and elevated, you load more of your bodyweight onto your arms than a floor-supported bench dip, making it a tougher progression toward full dips.
Cómo hacer el Bench Dip with legs on bench
- 1Set up two benches roughly the length of your legs apart, one behind you for your hands and one in front for your feet.
- 2Sit on the edge of the rear bench and place your hands beside your hips, fingers pointing forward and gripping the edge.
- 3Walk your heels onto the front bench so your legs are straight and your hips are lifted off the bench, supporting your weight on your hands.
- 4Keep your chest up, shoulders pulled down away from your ears, and your core braced.
- 5Bend your elbows to lower your hips straight down until your upper arms are roughly parallel to the floor, keeping your elbows pointing back, not flaring out.
- 6Pause briefly when your shoulders reach about elbow height, keeping the weight over your hands.
- 7Press through your palms to extend your elbows and drive your hips back up to the start, stopping just short of locking out to keep tension on the triceps.
- 8Complete your reps, then bend your knees and bring your feet down to step out of the position safely.
Consejos de técnica
- Keep your hips close to the front edge of the bench throughout the set so the work stays on your triceps and off your shoulders.
- Lead the movement with your elbows hinging backward, not by shrugging your shoulders up toward your ears.
- Lower only to about a 90-degree elbow bend; going deeper strains the shoulder without adding triceps work.
- Control the descent for a beat or two rather than dropping, and keep your wrists stacked under your shoulders.
- If the elevated version is too hard, regress to feet flat on the floor; to add load, rest a plate across your hips.
Errores comunes
- Letting the shoulders roll forward and up, which shifts stress to the shoulder joint and away from the triceps.
- Dropping too low so the upper arms sink well past parallel, overstretching the front of the shoulder and raising injury risk.
- Sitting too far from the bench so your back drifts away from the edge, turning the lift into a shoulder-heavy slide instead of a triceps press.
- Bouncing out of the bottom using momentum, which removes tension from the triceps and cheats the rep.
- Flaring the elbows out to the sides instead of keeping them tracking back, reducing triceps engagement.
Preguntas frecuentes
What muscles does the bench dip with legs on bench work?
It primarily works the triceps brachii, with the front deltoids, chest (both heads of the pectoralis major), lats, teres major, and levator scapulae assisting as synergists.
How is this different from a regular bench dip?
In the standard version your feet rest on the floor. Elevating your heels on a second bench keeps your legs straight and shifts more of your bodyweight onto your arms, making it noticeably harder on the triceps.
Is the bench dip with legs on bench good for beginners?
It is an intermediate progression. Beginners should start with feet flat on the floor and only elevate the legs once they can control that version for clean reps.
How low should I go on each rep?
Lower until your upper arms are about parallel to the floor, around a 90-degree elbow bend. Going deeper overstretches the shoulder without recruiting more triceps.
How many sets and reps should I do?
Three to four sets of 8 to 15 reps works well for most lifters. If reps come easily, add a plate across your hips; if you can't reach 8, drop your feet to the floor.
