Bench dip (bent knees)

Triceps

• Target muscles: arms, chest, shoulders
• Equipment: bodyweight
• Level: intermediate

How to do it

1. Sit on the edge of a bench and place your hands on it next to your hips, fingers pointing forward.
2. Slide your hips off the bench, feet on the floor, knees bent at roughly a right angle.
3. Bend your elbows back and lower your hips down, keeping your back close to the bench and shoulders away from your ears.
4. Descend until your shoulders are roughly level with your elbows.
5. Press yourself back up, straightening your arms without locking your elbows out hard.
6. Repeat for the desired number of reps.

Swap it for

• Seated Machine Dip
• Machine dip
• bench dip on floor
• Triceps Dip (Feet on Bench)
• Triceps Dip on Parallel Bars

Harder

• Weighted Bench Dip
• Seated Floor Dip with Hands on Stability Ball
• Prone press-up (arm support)
• Bench Dip