Exercise library · Triceps
Bench Dip (Knees Bent)
The Bench Dip (Knees Bent) is a bench exercise that targets the triceps, with the shoulders and chest assisting. Follow the 7 steps below and watch the demo to check your form.
Step by step
- Sit on the edge of a bench and place your hands beside your hips.
- Walk your feet forward and bend your knees while lowering your hips off the bench.
- Bend your elbows to lower your body toward the floor in a controlled motion.
- Push through your palms to extend your arms and lift back up.
- Keep your elbows pointed backward rather than outward.
- Maintain an upright chest and avoid sinking your shoulders.
- Repeat for the desired number of repetitions.
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One of 800 exercises in Bravel
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