Seated Triceps Bench Dip
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Body Part: Triceps
Description
The Seated Triceps Bench Dip is an effective bodyweight exercise targeting the triceps brachii. It involves lowering and raising your body using your arms while seated on a bench or chair, focusing on the extension of the elbow joint. This exercise also engages the shoulders and chest to a lesser extent.
How to Perform
- Sit on the edge of a sturdy bench or chair with your hands placed next to your hips, fingers pointing forward.
- Extend your legs out in front of you, keeping your heels on the ground and knees slightly bent.
- Shift your hips forward off the bench, supporting your weight with your arms.
- Lower your body by bending your elbows to about a 90-degree angle, keeping them close to your sides.
- Push through your palms to extend your elbows and return to the starting position.
- Repeat for the desired number of repetitions.
What Muscles Work
Primary Muscle:
Secondary Muscles:
Tips
- Keep your back close to the bench throughout the movement to maximize triceps engagement.
- Avoid locking out your elbows at the top of the movement to maintain tension on the muscles.
- Ensure that your shoulders remain down and away from your ears to prevent unnecessary strain.
- Control the descent and ascent to enhance muscle activation and reduce injury risk.
- If you find it too challenging, bend your knees more or place feet closer to reduce resistance.
Common Mistakes
- Placing hands too far apart, leading to shoulder strain.
- Allowing elbows to flare out excessively, reducing triceps engagement.
- Dropping hips too low, increasing shoulder joint stress.
- Not keeping feet flat on the ground, causing instability.
- Failing to maintain a straight back, leading to poor posture.
- Using momentum instead of controlled movements, reducing effectiveness.
- Not lowering body enough to engage triceps fully.
- Locking elbows at the top, risking joint strain.
Recommended Exercises
Explore exercises related to Seated Triceps Bench Dip for triceps training and similar movement patterns.
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