Bench dip (knees bent)

Category

Triceps

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

Triceps Brachii

Secondary muscles

Pectoralis Major, Deltoids

How to do it

1. Sit on the edge of a bench with your hands placed on the bench beside your hips.
2. Slide your hips off the bench, supporting your body with your hands, and bend your knees at a 90-degree angle with your feet flat on the floor.
3. Lower your body by bending your elbows until your upper arms are parallel to the floor.
4. Push through your palms to raise your body back to the starting position.

Form tips

• Keep your elbows pointed backward and close to your body to engage your triceps effectively.
• Avoid locking your elbows at the top of the movement to maintain tension in your triceps.
• Perform the movement slowly and with control to maximize muscle activation and prevent injury.