Bench Dip (knees Bent)

tricepsupper armsbody weight

Learn how to do the Bench Dip (knees Bent) with proper form and technique. This body weight exercise primarily targets your Triceps, with secondary emphasis on Chest, Shoulders.

Bench Dip (knees Bent) exercise demonstration showing proper form

How to Do the Bench Dip (knees Bent)

Follow these steps to perform the Bench Dip (knees Bent) with correct form:

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

Bench Dip (knees Bent) Muscles Worked

Primary

triceps

Secondary

chestshoulders

Exercise Details

Equipment
body weight
Body Part
upper arms
Category
Extended

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