Bench Dip (knees bent) Exercise Guide
Exercise Profile
- Target
- Triceps Brachii
- Equipment
- Body weight
- Body Part
- Upper Arms
- Primary Muscle
- Triceps Brachii
- Secondary Muscles
- Pectoralis Major Sternal Head, Latissimus Dorsi, Deltoid Anterior, Levator Scapulae
- Intensity
- medium
- Category
- strength
- Skill Level
- beginner
- Estimated Calories
- 5
- Alternate Names
- Knee Bent Bench Dip
How to: Bench Dip (knees bent)
- Sit on the edge of a bench with your hands at your sides.
- Slide your buttocks off the front of the bench.
- Bend your elbows to lower your body towards the floor.
- Push through your hands to return to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Flaring elbows out too much.
- Not going down low enough.
- Rounding the back during the dip.
Modifications
- Perform with legs extended for increased difficulty.
- Use a lower bench to reduce strain on the shoulders.
Tips
- Keep your back close to the bench.
- Do not lock out your elbows at the top of the movement.
- Maintain a steady pace throughout the dip.
Bench Dip (knees bent) Alternatives
Tags
triceps
upper arms
strength
bodyweight
dip
exercise