The Bench Dip (Knees Bent) exercise is a bodyweight movement that primarily targets the triceps but also engages the chest and shoulders. This exercise is typically performed using a bench or sturdy elevated surface.
How to perform
To perform the Bench Dip (Knees Bent) exercise, follow these step-by-step instructions:1. Sit on the edge of a bench or sturdy elevated surface with your feet flat on the floor and knees bent at a 90-degree angle.
2. Place your hands on either side of your hips, gripping the edge of the bench with your fingers pointing forward.
3. Lift your hips off the bench and walk your feet forward until your arms are straight. Your body should be in a reverse tabletop position with your knees still bent.
4. Keeping your elbows close to your body, slowly lower your body towards the ground by bending your elbows. Your upper arms should be parallel to the ground at the bottom of the movement.
5. Push through your palms to straighten your arms and return to the starting position. This completes one repetition.
6. Repeat for the desired number of repetitions.
It is important to maintain proper form throughout the exercise to prevent strain on the shoulders and wrists. Start with a few sets of 10-15 repetitions and gradually increase the intensity as you become stronger.
Equipment required
Body Weight
Body weight equipment includes items like resistance bands, stability balls, and suspension trainers. These tools are used for a wide range of exercises that focus on strength training, flexibility, balance, and stability. They are commonly used in bodyweight exercises that utilize the resistance of one's own body to build muscle and improve overall fitness.