Bench Dip Berbobot – Dumbbell
Learn how to do Bench Dip Berbobot – Dumbbell with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Bench Dip Berbobot – 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 Bench Dip Berbobot – 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 Bench Dip Berbobot – Dumbbell
Equipment
- Dumbbells
- Bench
Calories Burned Doing Bench Dip Berbobot – Dumbbell
Calorie Calculator
MET 5.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Bench Dip Berbobot – 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: Bench Dip Berbobot – Dumbbell
What muscles does Bench Dip Berbobot – Dumbbell work?
Bench Dip Berbobot – Dumbbell primarily targets the Triceps, with secondary engagement of the Chest, Shoulders.
How do you do Bench Dip Berbobot – 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 Bench Dip Berbobot – Dumbbell good for beginners?
Bench Dip Berbobot – Dumbbell has a MET value of 5.5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Bench Dip Berbobot – Dumbbell?
Bench Dip Berbobot – Dumbbell requires: Dumbbells, Bench.
What are the benefits of Bench Dip Berbobot – Dumbbell?
Bench Dip Berbobot – Dumbbell strengthens the Triceps, engages the Chest and Shoulders.
What exercises are similar to Bench Dip Berbobot – Dumbbell?
Similar exercises to Bench Dip Berbobot – Dumbbell include Bench Triceps Dip, Bench Triceps Dip – Kaki Dilanjutkan, Mesin Dip, Kickback Dumbbell Membongkok.
Is Bench Dip Berbobot – Dumbbell better than Bench Triceps Dip?
Both Bench Dip Berbobot – Dumbbell and Bench Triceps Dip target the Triceps. Choose based on your available equipment and training goals.
Alternative Exercises
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