Push
Bench Dips (Bent)
Beginner
Level 35/100
Bench dips with bent knees are the most accessible dip variation for triceps and lower chest. Hands rest on the edge of a chair/bench/step with knees at 90° and feet flat on the floor.
LevelBeginner-Intermediate
Sets3 × 10-15 reps
Rest60-90 sec
EquipmentChair
Execution
Sit on the edge, hands on it with fingers pointing forward. Slide hips forward off the seat. Elbows bend BACKWARD (not out to the sides) as you lower. Descend to 90° of elbow flexion or to shoulder comfort. Press up to full extension.
Emphasis
Triceps (especially the long head) and lower chest.
Common errors
Shoulders hiking toward the ears; dropping too aggressively and stressing the shoulder; hips drifting far from the bench and turning it into a quad exercise.
Progression
For more difficulty, straighten the legs (heels on the floor instead of bent knees).
Related
