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, Levator Scapulae, Pectoralis Major Clavicular Head, Latissimus Dorsi, Pectoralis Major Sternal Head, Shoulders
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Knee Bent Dip
Visualised Target Muscle Groups
Front
Back
How to: Bench Dip (knees bent)
- Sit on the edge of a bench with hands next to your thighs, fingers facing forward.
- Walk your feet out a few steps and bend your knees, so your feet are flat on the floor.
- Lower your body by bending your elbows to about a 90-degree angle.
- Push your body back up to the starting position by straightening your arms.
Common Mistakes
- Permit elbows to flare out, which increases shoulder strain.
- Not lowering far enough, reducing muscle engagement.
- Using momentum rather than controlled movement.
Modifications
- Perform with feet on the ground for easier adaptation.
- Use a sturdy bench or chair for additional support.
Tips
- Keep your elbows close to your body throughout the movement.
- Lower your body until your upper arms are parallel to the bench.
- Press through your palms to raise your body back to the starting position.
Bench Dip (knees bent) Alternatives
Tags
triceps
upper body
strength
body weight
dip
exercise
Related Guides & Workout Plans
Exercises in Your Pocket with our Fitness App
