Benchi Dip mai Nauyi – Dumbbell
Learn how to do Benchi Dip mai Nauyi – Dumbbell with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Benchi Dip mai Nauyi – Dumbbell is a Dumbbells/Bench exercise that primarily targets the Triceps, with secondary activation of the Chest, Shoulders. It has a MET value of 5.5, meaning a 70kg person burns approximately 193 calories in a 30-minute session..
How to Do Benchi Dip mai Nauyi – Dumbbell
A dip variation using a bench and a dumbbell placed on the lap to add resistance, targeting the triceps.
💡 Instructions:
Sit on the edge of a bench, hands gripping the edge beside your hips.
Place a dumbbell securely on your lap, with your legs extended forward and heels on the ground.
Slide your hips off the bench, supporting your weight with your arms.
Lower your body by bending your elbows until they reach about a 90° angle.
Press through your palms to return to the starting position.
⚠️ Common mistakes:
Letting the shoulders hunch forward.
Dropping too quickly without control.
Placing the dumbbell unsafely, risking instability.
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Start Free TrialMuscles Worked by Benchi Dip mai Nauyi – Dumbbell
Equipment
- Dumbbells
- Bench
Calories Burned Doing Benchi Dip mai Nauyi – Dumbbell
Calorie Calculator
MET 5.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Benchi Dip mai Nauyi – Dumbbell
- Type
- Dumbbells exercise
- Primary muscle
- Triceps
- Secondary muscles
- Chest, Shoulders
- MET value
- 5.5
- Calories (30 min, 70kg)
- ≈ 193 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Benchi Dip mai Nauyi – Dumbbell
What muscles does Benchi Dip mai Nauyi – Dumbbell work?
Benchi Dip mai Nauyi – Dumbbell primarily targets the Triceps, with secondary engagement of the Chest, Shoulders.
How do you do Benchi Dip mai Nauyi – Dumbbell correctly?
A dip variation using a bench and a dumbbell placed on the lap to add resistance, targeting the triceps. 💡 Instructions: Sit on the edge of a bench,...
Is Benchi Dip mai Nauyi – Dumbbell good for beginners?
Benchi Dip mai Nauyi – Dumbbell has a MET value of 5.5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Benchi Dip mai Nauyi – Dumbbell?
Benchi Dip mai Nauyi – Dumbbell requires: Dumbbells, Bench.
What are the benefits of Benchi Dip mai Nauyi – Dumbbell?
Benchi Dip mai Nauyi – Dumbbell strengthens the Triceps, engages the Chest and Shoulders.
What exercises are similar to Benchi Dip mai Nauyi – Dumbbell?
Similar exercises to Benchi Dip mai Nauyi – Dumbbell include Bench Triceps Dip, Benchi Triceps Dip – Kafafu An Miƙa, Dip Machine, Dumbbell Bent Over Kickback.
Is Benchi Dip mai Nauyi – Dumbbell better than Bench Triceps Dip?
Both Benchi Dip mai Nauyi – Dumbbell and Bench Triceps Dip target the Triceps. Choose based on your available equipment and training goals.
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