Chest Dip (bent knees between benches)

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Chest Dip (bent knees between benches)

Instructions

Preparation

Stand between ends of two benches. Place hands on ends of benches with fingers off ends of benches. Position feet out in front with legs bent and torso upright.

Execution

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

Comments

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 Triceps Dip (between benches).

Easier

Bend knees more to decrease difficulty.

Harder

Straightening knees will make the exercise more challenging.

Classification

 Utility: Basic
 Mechanics: Compound
 Force: Push

Muscles

Target

Synergists

Stabilizers

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