One-Arm Triceps Dip with Bench
Differentiation: Mechanics
This variation of a Dip is unique from other Dip exercises. Here is how: you perform reps with one arm for a full set, | then switch to your other arm. Working individual sides allows you to intently focus on developing one tricep at a time. You also balance on only one leg | and hold the bench with only one arm. This exercise forces you to engage your core to maintain balance. Engaging your core eventually balance increases the strength of your core overall.
Starting Position
To get into starting position, do this...
1) Locate a movable flat bench.
2) Place one hand folded over the edge of the long side of the flat bench.
3) Raise your leg on the side of your body with the hand holding the bench straight out in front of you and in the air.
4) Hold your opposite hand straight out in front of you.
5) Your foot on the side of your body with the raised arm should be flat on the floor.
6) Assume a slight and natural arch in your lower back.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Keeping your core muscles tight, exhale while bending your arm to lower your buttocks toward the floor.
3) ...until your upper and lower arm make a 90-degree angle.
4) Once your upper and lower arm make a 90-degree angle, inhale while you flex your tricep while pushing yourself back up to the starting position.
5) This is the ending position.
6) Repeat reps for a full set using that leg.
7) When all reps are finished, switch legs. Then, perform the same number of reps using your other leg.
Proper Form
Pay special attention to following proper form by...
Keep your elbow pointed inward so your tricep does a majority of the work during this exercise.
Be sure to maintain an upright posture, which will allow the tension during the movement to be applied specifically to the triceps.
Make sure you do not allow the knee of your supporting leg to flare outward.
Gear Advice
For your hands, we encourage you to use weightlifting chalk on your hands.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Weightlifting Chalk | $11.15 |
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