Bench Dip To Single Leg Balance

How To Do A Bench Dip To Single Leg Balance Correctly

The Bench Dip To Single Leg Balance is a challenging exercise that primarily targets the triceps, as well as the core.

To get started:

1. Sit on the edge of a bench with your knees bent at 90 degrees, feet planted into the floor, with your hands gripping the bench just outside your hips.
2. Once you’re ready, shift your butt forward off the edge of the bench and bend your elbows, keeping them close to the body, as you lower your butt towards the floor.
3. Once your upper arms reach parallel to the floor, press your hands through the bench to straighten your arms, then extend one leg straight ahead with your foot flexed, while also extending the opposite arm at shoulder height with your palm facing down.
4. Pause, then reverse the movement back to the starting position.
5. Complete another bench dip, but this time complete the single leg balance with the opposite leg and arm.
6. That’s one rep.
7. Continuing alternating sides for reps.

Primary Muscles Worked

Tricep Dip Variations

• Plyometric Dips
• Weighted Parallel Bar Dips With Weight Plate And Belt
• Weighted Dumbbell Parallel Bar Dips