Bench Dips (Knees Bent)

Isolate the triceps with bodyweight. Keep shoulders safe by following AI guidance.

Instructions

• Sit on edge of bench, hands next to hips.
• Slide hips off bench, supporting weight with arms.
• Lower hips straight down.
• Elbows shoot back (not out).
• Press back up to lock out.

Common Mistakes

• Shoulders rolling forward (impingement risk)
• Elbows flaring wide
• Hips moving away from bench
• Going too deep

Benefits

• Tricep Size
• Pushing Strength
• No Equipment Needed

Biomechanical Form Guide

Fitness & AI Biomechanics Guides Hub - Comprehensive educational guides on exercise biomechanics, 3D computer vision pose estimation, injury prevention, and progressive overload strength training.

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