Benchi Triceps Dip – Miguu Imeongezwa
Learn how to do Benchi Triceps Dip – Miguu Imeongezwa with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Benchi Triceps Dip – Miguu Imeongezwa 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 Benchi Triceps Dip – Miguu Imeongezwa
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 Benchi Triceps Dip – Miguu Imeongezwa
Equipment
- Bench
Calories Burned Doing Benchi Triceps Dip – Miguu Imeongezwa
Calorie Calculator
MET 5Calories = MET × weight (kg) × time (hours)
Quick Facts: Benchi Triceps Dip – Miguu Imeongezwa
- 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: Benchi Triceps Dip – Miguu Imeongezwa
What muscles does Benchi Triceps Dip – Miguu Imeongezwa work?
Benchi Triceps Dip – Miguu Imeongezwa primarily targets the Triceps, with secondary engagement of the Shoulders, Deep Core.
How do you do Benchi Triceps Dip – Miguu Imeongezwa correctly?
A more advanced variation of the bench triceps dip with legs fully extended, increasing load on the triceps and core stability. 💡 Instructions:...
Is Benchi Triceps Dip – Miguu Imeongezwa good for beginners?
Benchi Triceps Dip – Miguu Imeongezwa has a MET value of 5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Benchi Triceps Dip – Miguu Imeongezwa?
Benchi Triceps Dip – Miguu Imeongezwa requires: Bench.
What are the benefits of Benchi Triceps Dip – Miguu Imeongezwa?
Benchi Triceps Dip – Miguu Imeongezwa strengthens the Triceps, engages the Shoulders and Deep Core.
What exercises are similar to Benchi Triceps Dip – Miguu Imeongezwa?
Similar exercises to Benchi Triceps Dip – Miguu Imeongezwa include Mashine ya Dip, Dumbbell Bent Over Kickback, Kurefusha triceps na dumbbell ukiwa umelala, Dumbbell Tate Press.
Is Benchi Triceps Dip – Miguu Imeongezwa better than Mashine ya Dip?
Both Benchi Triceps Dip – Miguu Imeongezwa and Mashine ya Dip target the Triceps. Choose based on your available equipment and training goals.
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