Bench Dip (Knees Bent)
The bench dip with bent knees and feet flat; the legs carry more of the body, a step before the straight-leg version.
How to do it
Setup
Hands on the bench edge behind you, fingers forward, knees bent, feet flat.
Steps
- Bend the elbows straight back, hips lowering.
- Stop with the upper arms level with the floor.
- Press up through the palms, not the heels.
Common mistakes
Pushing up with the legs: the heels only balance; the arms lift. Elbows flaring: point them back. Hips drifting off the bench: keep them close to its edge.
Breathing
Inhale down, exhale on the press.
