Weighted Single-leg Bench Dip and Kick
Muscle Groups: Triceps
Weighted Single-leg Bench Dip and Kick focuses on Triceps, with Abs, Shoulders, Quads, Hips working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Single-leg Bench Dip and Kick with proper form and technique.
- 1
Sit on the edge of a bench, placing one hand beside you for support and the opposite leg extended straight out.
- 2
Lower your body by bending your supporting arm at the elbow, keeping your back close to the bench until your arm reaches a 90-degree angle.
- 3
Push through your hand to lift your body back to the starting position while kicking your extended leg upward.
- 4
Repeat the movement for the desired number of reps, then switch legs.
Tips for Success
These tips will help you perform Weighted Single-leg Bench Dip and Kick safely and effectively while maintaining proper form.
-
Keep your shoulder down and away from your ear to prevent strain.
-
Avoid letting your hips sag; maintain a straight line from your head to your butt.
-
Engage your core throughout the exercise for stability and balance.
Secondary Muscles
While Weighted Single-leg Bench Dip and Kick primarily targets Triceps , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Abs, Shoulders, Quads, Hips . 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 Weighted 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 Weighted 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.
