bench dip (knees bent)
bench dip (knees bent) — highlighted muscle: triceps

Muscles worked

triceps, chest, shoulders

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bench dip (knees bent)

Body part
upper arms
Equipment
body weight
Target muscle
triceps
Muscle group
chest

Secondary muscles

chestshoulders

How to perform it

  1. 1

    Sit on the edge of a bench or chair with your hands gripping the edge next to your hips.

  2. 2

    Slide your butt off the bench and straighten your legs in front of you, keeping your heels on the ground.

  3. 3

    Bend your elbows and lower your body towards the ground, keeping your back close to the bench.

  4. 4

    Pause for a moment at the bottom, then push yourself back up to the starting position.

  5. 5

    Repeat for the desired number of repetitions.

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