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Bench Dip (Knees Bent) 101 Video Tutorial

Gym Modified Variation Strength

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Bench Dip (Knees Bent)
Bench Dip (Knees Bent)

Exercise Synopsis

Target Muscle Group

Triceps

Secondary Targets

Execution

Isolation

Force Type

Push (Bilateral)

Required Equipment

Body Weight

Fitness Level

Intermediate

Alternatives

Timer

Hour

Minute

Second

Stopwatch

00:00:00:00

Overview

The bench dip (knees bent) is an exercise targeting the triceps, the large muscles on the back of your upper arms. It is a of the classic bench dip, which is performed with your legs straight. By bending your knees, you reduce the range of motion and make the exercise easier. This makes it a good option for beginners or those who have difficulty performing the classic bench dip, To perform the bench dip (knees bent), you will need a bench or other sturdy surface that is about waisthigh. You can also use a chair or step stool. Start by sitting on the edge of the bench with your feet flat on the floor and your knees bent. Place your hands shoulder-width apart on the edge of the bench, just outside your chest. Lean forward so that your body is at a 45degree angle to the floor, Inhale and slowly lower your body until your elbows are bent at a 90-degree angle. Keep your core engaged and your back straight. Pause for a moment, then exhale and push yourself back up to the starting position. Repeat for the desired number of repetitions, The bench dip (knees bent) is a challenging exercise that can help you build strong triceps. It is also a good exercise for developing overall upper body strength and stability.

How to Perform

Soon to be added!

Tips

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How Not to Perform

Soon to be added!

Variations

Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.

EQUIPMENT

Body Weight

EXECUTION

Isolation

FITNESS LEVEL

Intermediate

Alternatives

Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.

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