Triceps Dip (bent knees between benches)

Triceps Dip (bent knees between benches)


Utility: Basic
Mechanics: Compound
Force: Push



Stand between ends of two benches. Place hands on ends of benches with fingers off ends of benches. Grip should be somewhat narrow. Position feet in front with legs bent and torso upright.


Lower body by bending arms, allowing elbows to point back. When slight stretch is felt in chest or shoulders, push body up until arms are straight. Repeat.


In above clip, hands are positioned at ends of main segments of benches with fingers between gaps. On standard benches, hands should be placed near ends of benches. Perform on higher benches if slight stretch is not felt. Also see Bench Dip (bent knee) and Chest Dip (bent knees between benches).


Bend knees more to decrease difficulty.


Straightening knees will make the exercise more challenging.

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