Dip - Bench Bent Knee Close Grip
Recommendations: 2-3 Sets, 8-12 Reps
Beginner Triceps Shoulders Strength Flat Bench Push Compound Gym
Purpose: Benefits Strengthening the triceps balances the biceps muscle.
Benefits: .
Position yourself so that your hands are behind your body about 2-3 inches apart on the bench and your feet on flat on the floor with your knees bent about 90 degrees. Your elbows should be straight. This is your starting position. Slowly bend your elbows to lower your butt. Do not go further than 90 degree angle with your elbows. Inhale during this movement. Your knees will bend as you go down. Straighten your elbows, using your triceps to bring your body upwards again to the starting position. Exhale during this movement. Maintain a slight bend in your knees. Repeat for the recommended number of repetitions.
The triceps is a straight muscle with three heads, long head (which extends and adducts the shoulder joint), lateral head (outer triceps) and medial head (inner head along with the long head).
Step 1
Position your hands on the bench behind you and your feet flat on the floor with your knees bent.
Position yourself so that your hands are behind your body about 2-3 inches apart on the bench and your feet on flat on the floor with your knees bent about 90 degrees. Your elbows should be straight. This is your starting position.
Step 2
Lower yourself by bending your elbows.
Slowly bend your elbows to lower your butt. Do not go further than 90 degree angle with your elbows. Inhale during this movement.
Step 3
Raise yourself by straightening your elbows to the starting position.
Straighten your elbows, using your triceps to bring your body upwards again to the starting position. Exhale during this movement. Maintain the bend in your knees.