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- Target muscle: Triceps Brachii
- Synergists: Anterior Deltoid, Upper and Lower Pectoralis Major, Pectoralis Minor, Rhomboids, Levator Scapulae, Latissimus Dorsi
- Dynamic stabilizer (not highlighted): Biceps Brachii
- Mechanics: Compound
- Force: Push
- Sit on the side of a bench and place your hands on the edge of the bench, by your hips.
- Move your feet forward a little and slide your bottom off the bench so that your body weight is supported by your arms and your knees are bent at 90-degree angles.
- Keeping your torso upright and your elbows close to your body, inhale as you lower your body by flexing your elbows.
- Exhale as you raise your body by extending your elbows.
Comments and tips
- Do not lower your body beyond feeling a mild stretch in your shoulders.
- The point of keeping your torso upright and your elbows close to your body is to keep the emphasis on your triceps brachii instead of on your pectoralis major.
- Make the bent-knee bench dip more difficult by extending your legs farther out.
- See also the bench dip and the triceps dip.
- To focus on the pectoralis minor instead, try the scapula dip exercise.
Bent-knee bench dip video