Bent-Knee Bench Dip

How to perform it

Step-by-step instructions

1. 01Sit on a stable bench and grip the edge beside your hips.
2. 02Place both feet flat with the knees bent and move the hips just in front of the bench.
3. 03Keep the chest lifted and bend the elbows mostly backward to lower through a comfortable shoulder range.
4. 04Stop before the shoulders roll forward or the upper arms pass roughly parallel to the floor.
5. 05Press through the palms to straighten the elbows while keeping the hips close to the bench.