Bench Triceps Dip – Legs Extended

Learn how to do Bench Triceps Dip – Legs Extended with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 5 Triceps ShouldersDeep Core Bench

Bench Triceps Dip – Legs Extended 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 70 kg person burns approximately 180 kcal in a 30-minute session.

How to Do Bench Triceps Dip – Legs Extended

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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Muscles & equipment

Primary muscleTricepsSecondary muscleShouldersSecondary muscleAbs
EquipmentFlat Bench

Calorie Calculator

MET 5
Estimated burn
180 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Bench Triceps Dip – Legs Extended

Type
Bench exercise
Primary muscle
Triceps
Secondary muscles
Shoulders, Deep Core
MET value
5
Calories (30 min, 70 kg)
≈ 180 cal
Video quality
4K with male and female demonstrations

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Bench Triceps Dip
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Cable Overhead Triceps Extension – Rope (High Pulley)
MET 3.5

Cable Overhead Triceps Extension – Rope (High Pulley)

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Cable Tricep Kickback
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Cable Tricep Kickback

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FAQ: Bench Triceps Dip – Legs Extended

What muscles does Bench Triceps Dip – Legs Extended work?

Bench Triceps Dip – Legs Extended primarily targets the Triceps, with secondary engagement of the Shoulders, Deep Core.

How do you do Bench Triceps Dip – Legs Extended correctly?

A more advanced variation of the bench triceps dip with legs fully extended, increasing load on the triceps and core stability. Instructions:...

Is Bench Triceps Dip – Legs Extended good for beginners?

Bench Triceps Dip – Legs Extended has a MET value of 5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Bench Triceps Dip – Legs Extended?

Bench Triceps Dip – Legs Extended requires: Bench.

What are the benefits of Bench Triceps Dip – Legs Extended?

Bench Triceps Dip – Legs Extended strengthens the Triceps, engages the Shoulders and Deep Core, builds functional strength using Bench. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Bench Triceps Dip – Legs Extended?

Similar exercises to Bench Triceps Dip – Legs Extended include Dip Machine, Dumbbell Bent Over Kickback, Dumbbell Lying Triceps Extension, Dumbbell Tate Press. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Bench Triceps Dip – Legs Extended better than Dip Machine?

Both Bench Triceps Dip – Legs Extended and Dip Machine target the Triceps. Bench Triceps Dip – Legs Extended uses Bench, while Dip Machine offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Dip Machine
MET 4.5

Dip Machine

  • Machine
Dumbbell Bent Over Kickback
MET 3

Dumbbell Bent Over Kickback

  • Dumbbells
Dumbbell Lying Triceps Extension
MET 3.5

Dumbbell Lying Triceps Extension

  • Dumbbells
Dumbbell Tate Press
MET 4.5

Dumbbell Tate Press

  • Dumbbells
  • Bench
Incline Dumbbell Press with Rotation
MET 4.5

Incline Dumbbell Press with Rotation

  • Dumbbells
  • Bench

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