Bench Dip
Bench Dip primarily targets the muscles in your triceps, chest, and shoulders. Whether you want to ease some pressure or take on more of a challenge, bench dips are versatile to add to your routine.
INTERMEDIATE
Cable Lying Triceps Extension
Cable Lying Triceps Extension increases triceps strength, brings stability to your shoulders and arms, improves flexibility, and increases range of motion. This helps to prevent injury and makes it easier for you to use your upper body in your daily activities, such as pushing heavy loads or upper body sports like swimming, rowing, and boxing.
Demonstration Video
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Target Muscles
Instructions
- Place a bench in front of a low pulley with a straight attachment.
- Lie on a bench with your head towards the pulley. Grasp the attachment away from your body with your palms. Extend your arms fully so that your arms and torso form a 90-degree angle.
- Lower the weight by bending your elbows and keeping your arms still. The barbell will be directly above your forehead. Pause for a second before flexing your triceps and returning the weight to the starting position.
Tips
- Don't fling the weight back. Move the weight in a controlled manner.
- Keep your elbows stationary throughout the movement.
- Don't race repetition. Be sure to pause and hold the contraction at the top.
- Be sure to lower the weight close to your forehead before returning to the top.
Alternative Exercises
Diamond Pushup
Diamond Pushup is a compound exercise that works for your upper body and lower body. With proper form, diamond pushups activate chest muscles like the pectoralis major, shoulder muscles like the anterior deltoid, and leg muscles.
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