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.
BEGINNER
Overhead Dumbbell Triceps Extension
Overhead Dumbbell Triceps Extension focuses specifically on the long head of the triceps, activating your core, glutes, and lower back muscles.
Instructions
- Take a pair of dumbbells and stand with your feet shoulder-width apart. Stretch your arms above your head, palms facing each other.
- Bend your elbows to lower the dumbbells behind your head until they are perpendicular to the floor. Pause, then straighten your arms to return the dumbbells to the starting position.
Tips
- Don't let your elbows bend. Keep them close to your head.
- Lower the dumbbells slowly.
- Tighten your triceps at the top of the movement.
Alternative Exercises
Plank w Single Leg Raises
A stability-focused plank variation lifting one leg at a time to increase core engagement, glute activation, and balance demands.
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