벤치 삼두근 딥 – 다리 펴기

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