Bench dip with bent knees
Bench dips with knees bent are a valuable exercise that targets the triceps, shoulders, and chest muscles. Performing this exercise can enhance upper body strength and improve muscle endurance. The bent-knee variation reduces the overall load, making it suitable for beginners while still providing a challenging workout for seasoned athletes. This exercise also improves stability and coordination, contributing to better overall athletic performance. Athletes can benefit from incorporating bench dips into their routines for increased arm strength and enhanced pushing capabilities, crucial for various sports and daily activities.
| Primary muscle group: | Arms |
| Exercise type: | Bodyweight |
| Exercise goal: | Strength |
| Key metric: | Repetitions |
Community Averages
16
Avg. reps/set
Popularity
* Based on data from the Blaze community
Description
- 1Sit on the side of a bench and place your hands on the edge of the bench, by your hips.
- 2Move your feet forward a little and slide your bottom off the bench so that your body weight is supported by your arms and your knees are bent at 90-degree angles.
- 3Keeping your torso upright and your elbows close to your body, inhale as you lower your body by flexing your elbows.
- 4Exhale as you raise your body by extending your elbows.
Tips & Tricks
Optimal Bench Height: Ensure the bench height is appropriate. Ideally, your upper arms should be parallel to the floor when you are at the bottom of the dip.
Hand Positioning: Place your hands shoulder-width apart on the edge of the bench for adequate support and to target the triceps effectively.
Elbow Alignment: Keep your elbows pointing backward, not flaring out to the sides, to avoid unnecessary strain on the shoulders and to properly engage the triceps.
Controlled Movement: Lower your body slowly to maximize muscle engagement and maintain control. Avoid dropping too quickly to prevent injury and ensure you’re making the most out of the exercise.
Range of Motion: Aim for a full range of motion by lowering your body until your upper arms are slightly below parallel to the floor. This ensures maximum engagement and effectiveness of the triceps.
Engage Your Core: Tighten your core throughout the exercise to maintain good posture and support your lower back, reducing the risk of injury.
Breathing Technique: Inhale as you lower your body and exhale as you push back up. Proper breathing will help maintain rhythm and provide the necessary oxygen to your muscles.
Spotting and Assistance: If you’re new to this exercise or using added weight, consider having a spotter to help you maintain form and provide assistance if needed.
Progression and Variation: As you become more comfortable, you can progress by extending your legs out straight, incorporating additional weight on your lap, or performing the dips on parallel bars for increased difficulty.
Warm-Up: Always start with a proper warm-up to prepare your muscles and joints, reducing the risk of injury.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
