Bench Dip (Knees Bent)
Gym Exercise Card
Equipment
The bench dip with knees bent is a bodyweight exercise targeting the triceps, enhancing strength and muscle tone in the upper arms. It also engages the shoulders and core for stabilization. Suitable for beginners, this exercise can help build endurance and improve arm definition.
How to do it
- Sit on the edge of a bench with hands placed next to your hips.
- Slide your buttocks off the bench, supporting yourself with your arms.
- Bend your elbows to lower your body until your arms are at a 90-degree angle.
- Press through your palms to extend your arms and return to the start.
- Maintain a tight core throughout the movement.
Muscles worked
Primary Triceps Brachii
Secondary Deltoid Anterior Pectoralis Major Clavicular Head Pectoralis Major Sternal Head
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