Dumbbell Bench Dip with Legs Elevated
Description
The dumbbell bench dip with legs elevated places the hands on one bench, the feet on another, and a dumbbell across the lap for added resistance. The elevated legs increase the difficulty and the dumbbell loads the triceps hard. It is a brutal triceps mass builder.
Equipment Required
Dumbbell Bench Dip with Legs Elevated Instructions
- Place two benches parallel to each other.
- Sit on one bench with hands gripping the edge next to your hips.
- Place your feet on the second bench with legs straight.
- Have a partner place a dumbbell across your hips/lap.
- Brace your core and lift your hips off the bench.
- Bend your elbows to lower your hips toward the floor.
- Continue until your upper arms are parallel to the floor.
- Press through your hands to drive back up.
Dumbbell Bench Dip with Legs Elevated Form & Visual
Dumbbell Bench Dip with Legs Elevated Benefits
- Builds triceps mass
- Loads triceps with weight
- Elevated legs increase difficulty
- Stronger than bodyweight dip
- Useful for arm size
- Strong triceps hypertrophy move
Dumbbell Bench Dip with Legs Elevated Muscles Worked
- Triceps brachii
- Pectoralis major
- Front deltoid
Dumbbell Bench Dip with Legs Elevated Variations & Alternatives
- Bench Dip
- Triceps Dip
- Parallel Bar Dip
- Close Grip Bench Press
