Dip - Straight Leg Bench
Recommendations: 2-3 Sets, 10-15 Reps
Beginner Triceps Shoulders Strength Flat Bench Push Compound Gym
Purpose: This exercise strengthens the triceps muscle.
Benefits: Strengthening the triceps balances the biceps muscle.
Position yourself so that your hands are behind your body about body-width apart on a flat bench and your feet on flat on the floor with your legs straight. Your elbows should be straight. This is your starting position. Slowly bend your elbows to lower your butt. Do not go further than 90 degree angle with your elbows. Inhale during this movement. Keep your legs straight during this movement. Straighten your elbows, using your triceps to bring your body upwards again to the starting position. Exhale during this movement. Maintain a straight leg position. Repeat for the recommended number of repetitions.
The triceps is a straight muscle with three heads, long head (which extends and adducts the shoulder joint), lateral head (outer triceps) and medial head (inner head along with the long head).
Step 1
Position your hands on a flat bench behind you and your feet flat on the floor with your legs straight.
Position yourself so that your hands are behind your body about body-width apart on a flat bench and your feet on flat on the floor with your legs straight. Your elbows should be straight. This is your starting position.
Step 2
Lower yourself by bending your elbows.
Slowly bend your elbows to lower your butt. Do not go further than 90 degree angle with your elbows. Inhale during this movement. Keep your legs straight during this movement.
Step 3
Raise yourself by straightening your elbows to the starting position.
Straighten your elbows, using your triceps to bring your body upwards again to the starting position. Exhale during this movement. Maintain a straight leg position.