Bench Dip (knees Bent)
Intermediate
How to Do It
- Sit on the edge of a bench or chair with your hands gripping the edge next to your hips.
- Slide your butt off the bench and straighten your legs in front of you, keeping your heels on the ground.
- Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
- Pause for a moment at the bottom, then push yourself back up to the starting position.
- Repeat for the desired number of repetitions.
Range of Motion
Arms extended to elbows bent at 90 degrees.
Common Mistakes to Avoid
- ×Going too deep and straining the shoulders
- ×Flaring the elbows out wide
- ×Using the legs to push yourself up
Prescription
3Sets
10-15Reps
Rest interval60-90 sec
Goal
Build triceps strength using bodyweight with reduced difficulty
Body Part
Upper ArmsEquipment
Body Weight
Muscles Worked
PrimaryTriceps
Secondary
ChestShoulders
