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 sturdy bench or chair, placing your hands shoulder-width apart on the bench next to your hips, fingers pointing forward.
- 2
Place a dumbbell across your lap, resting it securely on your upper thighs.
- 3
Extend one leg straight out in front of you, keeping the heel slightly off the floor, and slide your hips forward off the bench.
- 4
Bend your elbows and slowly lower your body towards the floor until your upper arms are parallel to the ground.
- 5
As you lower, simultaneously kick your extended leg further upward and forward, engaging your core and quadriceps.
- 6
Pause briefly at the bottom of the dip with your leg fully extended.
- 7
Push through your palms to extend your arms and lift your body back up to the starting position, simultaneously bringing your extended leg back down to its initial position.
- 8
Complete all repetitions on one side before switching to the other leg.
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.
