Bench Triceps Dip – Kaki Diperpanjang
Learn how to do Bench Triceps Dip – Kaki Diperpanjang with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Bench Triceps Dip – Kaki Diperpanjang 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 70kg person burns approximately 175 calories in a 30-minute session..
How to Do Bench Triceps Dip – Kaki Diperpanjang
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 – Kaki Diperpanjang
Equipment
- Bench
Calories Burned Doing Bench Triceps Dip – Kaki Diperpanjang
Calorie Calculator
MET 5Calories = MET × weight (kg) × time (hours)
Quick Facts: Bench Triceps Dip – Kaki Diperpanjang
- Type
- Bench exercise
- Primary muscle
- Triceps
- Secondary muscles
- Shoulders, Deep Core
- MET value
- 5
- Calories (30 min, 70kg)
- ≈ 175 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Bench Triceps Dip – Kaki Diperpanjang
What muscles does Bench Triceps Dip – Kaki Diperpanjang work?
Bench Triceps Dip – Kaki Diperpanjang primarily targets the Triceps, with secondary engagement of the Shoulders, Deep Core.
How do you do Bench Triceps Dip – Kaki Diperpanjang 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 – Kaki Diperpanjang good for beginners?
Bench Triceps Dip – Kaki Diperpanjang has a MET value of 5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Bench Triceps Dip – Kaki Diperpanjang?
Bench Triceps Dip – Kaki Diperpanjang requires: Bench.
What are the benefits of Bench Triceps Dip – Kaki Diperpanjang?
Bench Triceps Dip – Kaki Diperpanjang strengthens the Triceps, engages the Shoulders and Deep Core.
What exercises are similar to Bench Triceps Dip – Kaki Diperpanjang?
Similar exercises to Bench Triceps Dip – Kaki Diperpanjang include Mesin Dip, Kickback Dumbbell Membungkuk, Ekstensi triceps berbaring dengan dumbel, Dumbbell Tate Press.
Is Bench Triceps Dip – Kaki Diperpanjang better than Mesin Dip?
Both Bench Triceps Dip – Kaki Diperpanjang and Mesin Dip target the Triceps. Choose based on your available equipment and training goals.
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