Bench Dip Hold
Build serious tricep strength with the Bench Dip Hold! Maintain perfect form and feel the burn in this challenging static exercise.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Position yourself in front of a stable bench or similar platform.
2. Sit on the bench and place your hands next to your thighs, fingers gripping the edge of the bench.
3. Move your feet forward and prop yourself up using your arms, shifting your hips off the bench. Your legs should be extended and your heels resting on the floor.
4. Lower your body by bending your elbows until they form a 90-degree angle. Ensure your shoulders are down and away from your ears.
5. Hold this lowered position with your arms parallel to the floor. Your body should be suspended above the ground, supported only by your arms.
6. Keep your core tight and maintain tension in your triceps and shoulders.
7. Hold this position for a set duration, focusing on keeping your hips close to the bench and your body in a straight line.
8. After holding, carefully lift yourself back up to the starting seated position and take a break before repeating if necessary.
Please note that the image provided shows a muscular anatomy overlay which is helpful in understanding which muscles are being worked during the exercise. Always ensure proper form to avoid injury and consider consulting with a fitness professional if you're unfamiliar with the exercise.
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