Single-leg Bench Dip and Kick
- Primary muscles
- Triceps
- Secondary muscles
- Chest, Abs
- Equipment
- Body weight
- Movement pattern
- Horizontal Push
Steps
- 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.
