Bench Triceps Dip – Legs Extended
Learn how to do Bench Triceps Dip – Legs Extended with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.
Bench Triceps Dip – Legs Extended is a Bench exercise that primarily targets the Triceps, with secondary activation of the Shoulders, Deep Core. It has a MET value of 5, meaning a 70 kg person burns approximately 175 calories in a 30-minute session.
How to Do Bench Triceps Dip – Legs Extended
A more advanced variation of the bench triceps dip with legs fully extended, increasing load on the triceps and core stability.
💡 Instructions:
Sit on the edge of the bench, hands gripping the edge beside your hips.
Extend your legs fully in front of you, heels resting on the ground.
Slide forward so your hips are off the bench, arms straight.
Bend your elbows to lower your body until your upper arms are about parallel to the floor.
Push through your palms to return to the starting position.
⚠️ Common mistakes:
Moving hips too far from the bench
Dropping too low, placing excess strain on shoulders
Locking elbows at the top
Using momentum instead of controlled motion
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Start Free TrialMuscles Worked by Bench Triceps Dip – Legs Extended
Equipment
- Bench
Calorie Calculator
MET 5Calories = MET × weight (kg) × time (hours)
Quick Facts: Bench Triceps Dip – Legs Extended
- Type
- Bench exercise
- Primary muscle
- Triceps
- Secondary muscles
- Shoulders, Deep Core
- MET value
- 5
- Calories (30 min, 70 kg)
- ≈ 175 cal
- Video quality
- 4K with male and female demonstrations
More Triceps Exercises
FAQ: Bench Triceps Dip – Legs Extended
What muscles does Bench Triceps Dip – Legs Extended work?
Bench Triceps Dip – Legs Extended primarily targets the Triceps, with secondary engagement of the Shoulders, Deep Core.
How do you do Bench Triceps Dip – Legs Extended correctly?
A more advanced variation of the bench triceps dip with legs fully extended, increasing load on the triceps and core stability. 💡 Instructions:...
Is Bench Triceps Dip – Legs Extended good for beginners?
Bench Triceps Dip – Legs Extended has a MET value of 5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.
What equipment do you need for Bench Triceps Dip – Legs Extended?
Bench Triceps Dip – Legs Extended requires: Bench.
What are the benefits of Bench Triceps Dip – Legs Extended?
Bench Triceps Dip – Legs Extended strengthens the Triceps, engages the Shoulders and Deep Core, builds functional strength using Bench. Incorporate it into your training program for balanced muscle development and improved performance.
What exercises are similar to Bench Triceps Dip – Legs Extended?
Similar exercises to Bench Triceps Dip – Legs Extended include Dip Machine, Dumbbell Bent Over Kickback, Dumbbell Lying Triceps Extension, Dumbbell Tate Press. These alternatives target the same muscle groups and can be used to add variety to your training program.
Is Bench Triceps Dip – Legs Extended better than Dip Machine?
Both Bench Triceps Dip – Legs Extended and Dip Machine target the Triceps. Bench Triceps Dip – Legs Extended uses Bench, while Dip Machine offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.
Alternative Exercises
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