Exercises / Upper arms / Bench Dip (Knees Bent)

Bench Dip (Knees Bent)

Bench Dip (Knees Bent): step-by-step technique, the muscles it works and a demo clip. Equipment: body only. Level: beginner.

Video and illustrations: Gym visual, licensed to AIron.Coach.
  • Equipmentbody only
  • Levelbeginner
  • Forcepush
  • Typecompound
  • Body partupper arms
Primary muscles
triceps, chest
Secondary muscles
shoulders
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How to do it

  1. Sit on the edge of a bench or chair with your hands gripping the edge next to your hips.
  2. Slide your butt off the bench and straighten your legs in front of you, keeping your heels on the ground.
  3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
  4. Pause for a moment at the bottom, then push yourself back up to the starting position.
  5. Repeat for the desired number of repetitions.

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