Triceps Dip (bench leg)

How to do it

Lower your body slowly over two seconds to maximize tension.

1. 1

   Sit on a bench and place your hands next to your hips, fingers facing forward.

2. 2

   Extend your legs in front of you and lift your hips off the bench.

3. 3

   Lower your body by bending your elbows until they form a 90-degree angle.

4. 4

   Push through your palms to extend your elbows and lift your body back to the starting position.

5. 5

   Repeat for the desired number of repetitions.

Common mistakes

• ✕Flaring the elbows outward during the dip
• ✕Dropping the shoulders below the bench edge
• ✕Sliding the torso forward away from the bench