Single-leg Bench Dip and Kick
Muscle Groups: Triceps
Single-leg Bench Dip and Kick focuses on Triceps, with Chest, Abs working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Single-leg Bench Dip and Kick with proper form and technique.
- 1
Start by sitting on the edge of a chair with your hands gripping the edge beside your hips, fingers pointing forward.
- 2
Slide your hips off the chair, extending your legs straight out in front of you with your heels on the floor.
- 3
Bend your elbows to lower your hips towards the floor until your upper arms are parallel to the floor.
- 4
Push through your hands to extend your elbows and raise your body back to the starting position.
- 5
Keeping your leg straight, lift one leg towards the ceiling.
- 6
Lower your leg back to the floor, then repeat the leg raise with the opposite leg.
Secondary Muscles
While Single-leg Bench Dip and Kick primarily targets Triceps , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Chest, Abs . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Single-leg Bench Dip and Kick, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Single-leg Bench Dip and Kick, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
