Bench Dip With Legs On Bench
Bench Dip With Legs On Bench Exercise Description
The bench dip with legs on a second bench is a bodyweight push that primarily targets the triceps through elbow extension, with assistance from the anterior shoulders and chest. Elevating the legs increases the load on the upper body, so the movement demands solid shoulder control and midline stability. Keep the torso close to the bench, maintain a neutral spine, and depress the shoulder blades to avoid excessive shrugging. Lower only to a depth where you can keep the shoulders from rolling forward and the elbows tracking back. Performed with controlled range and posture, it’s an effective way to challenge the triceps using minimal equipment.
- Muscle Groups: Triceps
- Target Muscles: Triceps Brachii - Medial Head
- Assisting Muscles: Deltoid - Anterior, Pectoralis Major - Sternal Head
- Stabilizing Muscles: Rectus Abdominis, Serratus Anterior, Subscapularis, Transversus Abdominis, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Arms, Upper Arms
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Bench, Bodyweight
- Exercise Patterns: Push
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Deep Tricep
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Male
How To Do The Bench Dip With Legs On Bench Exercise
‘- Set two parallel benches: one behind you for your hands and one in front for your heels.
– Sit on the rear bench edge; place palms beside your hips, fingers forward, wrists stacked under shoulders.
– Slide hips off the bench; place heels on the front bench with legs straight and feet hip-width.
– Brace lightly; lift chest, keep ribs stacked, and draw shoulder blades down and slightly back.
– Start tall with elbows extended (not locked hard) and glutes close to the bench edge.
– Bend the elbows to lower, keeping forearms near vertical and elbows pointing backward.
– Keep your back close to the bench; avoid letting shoulders round or shrug toward your ears.
– Descend until upper arms are roughly parallel to the floor—or to a comfortable depth while maintaining shoulder control.
– Press through the palms to extend the elbows, finishing with shoulders depressed and chest open.
– Move smoothly; no bouncing or using the legs to push. Stop if you lose neutral shoulder or wrist alignment.
Bench Dip With Legs On Bench Tips
‘- Keep your glutes and torso close to the bench edge throughout the movement.
– Maintain a neutral spine with a light brace, ribs stacked and chest lifted.
– Draw your shoulder blades down and slightly back; avoid shrugging or rounding the shoulders.
– Bend the elbows to lower, keeping forearms near vertical and elbows pointing straight back.
– Descend only to a depth where you can prevent the shoulders from rolling forward, roughly when upper arms are parallel to the floor.
– Keep your back close to the bench as you move up and down.
– Place heels on the front bench with legs straight and feet hip-width, without using the legs to push.
– Stack wrists under shoulders with fingers pointing forward, and stop if you lose neutral wrist alignment.
– Press smoothly through the palms to extend the elbows, finishing with shoulders depressed and chest open.
– Move with controlled, smooth reps, avoiding any bouncing.
Bench Dip With Legs On Bench Beginner Introduction
The bench dip with legs on a second bench is a bodyweight pushing exercise centered on working the triceps, with help from the front of the shoulders and chest. The setup uses two benches: hands rest on one behind the body, while the heels rest on another in front. Elevating the legs shifts more demand into the upper body, turning a simple dip pattern into a stronger challenge using only basic gym furniture.
During the motion, the body travels up and down in front of the rear bench as the elbows bend and straighten. The upper arms move behind the torso, which highlights the back of the arms while the shoulders and midsection stay organized for control. The torso stays close to the bench, the back follows its natural curve, and the shoulders sit low rather than creeping toward the ears or tipping forward. Smooth, controlled repetitions, with a comfortable depth for the shoulders, turn this variation into an effective option for building pressing strength without extra weight.