Intermediate
Single-Leg Bench Dip And Kick
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Single-Leg Bench Dip And Kick strengthen the muscles in your chest, shoulders, and triceps. Moreover, it also challenges the core.
Exercise Instructions
-
Step 1
Sit on the corner of a bench with your arms at your sides, spread your legs so that your torso is perpendicular to the floor, your knees are bent at 90 degrees, and your arms are fully closed behind your back. Raise one leg slightly off the floor. -
Step 2
Bend your elbows to an angle of 90 degrees to lower your body. -
Step 3
Then push back and push your leg forward at the same time. Pause for a few seconds and then return to the starting position.
Muscle Groups
Single-Leg Bench Dip And Kick targets Abs, Triceps as seen below.
Exercise Tips
- Keep your chest lifted and extended throughout the movement.
- Don't let your body sway when you kick.
- Do not let your elbows come off your body during the exercise.
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