Description

The bench dip (knees bent) is a bodyweight exercise that primarily targets the triceps while also engaging the chest and shoulders.

Starting Position

Sit on the edge of a bench with knees bent and hands placed shoulder-width apart, fingers facing forward.

Technical Execution

Lower your body by bending the elbows until they reach about 90 degrees, then press back up to the starting position.

Range of Motion

Focus on achieving a full range of motion by lowering until the upper arms are parallel to the ground.

Variations

To increase difficulty, try straightening the legs or adding weights to the exercise.

Common Mistakes

Common mistakes include flaring the elbows out too wide, not engaging the core, and allowing the shoulders to shrug.

Practical Advice

Ensure proper shoulder alignment, engage the core throughout the movement, and focus on controlled repetitions.

Additional Notes

This variation of the bench dip is excellent for beginners or individuals with shoulder mobility restrictions.

Difficulty Level

Beginner

Equipment Needed

Body Weight

Primary Muscles

triceps

Secondary Muscles