Bench Dip (Knees Bent)
Execution Guide
- Sit on the edge of a bench, hands gripping the edge beside your hips.
- Slide your hips off the bench with knees bent at 90 degrees, feet flat on the floor.
- Lower yourself by bending your elbows to about 90 degrees.
- Press yourself back up by extending your arms.
- Keep your back close to the bench throughout.
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 interval48 hours
Goal
Build triceps strength using bodyweight with reduced difficulty
Difficulty
Beginner
Burn (10m)
30-50
Equipment
Bench
Anatomy
Primary
Triceps
Secondary
Anterior DeltoidsPectoralis Major