Bench dip with bent knees

Exercise overview

Primary muscle group: Arms

Exercise type: Bodyweight

Exercise goal: Strength

Key metric: Repetitions

Average reps per set*: 16

Description: Sit on the side of a bench and place your hands on the edge of the bench, by your hips. Move 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. Keeping your torso upright and your elbows close to your body, inhale as you lower your body by flexing your elbows. Exhale as you raise your body by extending your elbows.

Exercise ID: 00014

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and 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.

Exercise overview

Exercise tips and tricks

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