Bench Dip Hold
Gym Exercise Card
Equipment
The bench dip hold is an isometric exercise that targets the triceps and core muscles. It involves maintaining a static position to engage stabilizing muscles while activating the upper body. This exercise is effective for building both upper body strength and endurance.
How to do it
- Sit on the edge of a bench, placing your hands next to your hips with fingers pointing forward.
- Extend your legs straight and rest your heels on another bench or elevated surface.
- Lift your hips off the bench, supporting your weight with your hands and feet, maintaining a straight line from shoulders to heels.
- Engage your core and hold the position, keeping elbows slightly bent.
- Breathe steadily and maintain the hold for the desired duration.
Muscles worked
Primary Triceps Brachii
Secondary Deltoid Anterior Obliques Pectoralis Major Sternal Head Rectus Abdominis
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