Bench Dip (Knees Bent)

Bench Dip demonstration gif

Instructions:

  • 1Sit on a bench and place your hands on its edge near your hips.
  • 2Walk your feet out with your knees bent, and take your hips off the bench while holding the bench with straight arms.
  • 3Lower your hips down by folding your arms.
  • 4As your arms form a 90-degree angle, raise your hips and repeat.

Tips:

  • Keep your back straight and avoid slouching.
  • Keep your feet in contact with the floor and avoid raising your heels.
  • Maintain a smooth breathing pattern.

Bench Dip Muscles Worked

Arms

Back

Core

Legs