Bench Dip with Legs on Bench
Bench Dip with Legs on Bench Instructions
- Place two benches parallel about leg length apart.
- Sit on one bench and grip the edge with hands shoulder width apart.
- Place your heels on the second bench with legs straight.
- Lift the hips off the bench so your arms support your weight.
- Bend the elbows and lower your hips toward the floor.
- Keep the elbows tracking back and not flaring out.
- Stop when the upper arms are roughly parallel to the floor.
- Press through the palms back up to lockout and repeat.
Bench Dip with Legs on Bench Form & Visual
Bench Dip with Legs on Bench Benefits
- Hits the triceps hard with elevated bodyweight loading.
- Engages the chest and front deltoids as supporting movers.
- Builds upper body pushing strength without weights.
- Easy to scale by adjusting bench heights.
- Develops shoulder stability under bodyweight load.
- Travel friendly with minimal equipment.
Bench Dip with Legs on Bench Muscles Worked
- Triceps brachii
- Pectoralis major
- Anterior deltoid
- Anconeus
Bench Dip with Legs on Bench Variations & Alternatives
- Bench Dip
- Parallel Bar Dip
- Weighted Bench Dip
- Ring Dip
