{"id":13710,"date":"2019-12-01T10:03:18","date_gmt":"2019-12-01T10:03:18","guid":{"rendered":"http:\/\/newlife.com.cy\/?p=13710"},"modified":"2019-12-07T08:44:11","modified_gmt":"2019-12-07T08:44:11","slug":"bent-knee-bench-dip","status":"publish","type":"post","link":"https:\/\/newlife.com.cy\/en\/bent-knee-bench-dip\/","title":{"rendered":"Bent-knee bench dip"},"content":{"rendered":"<p><\/p>\n<h2>Exercise details<\/h2>\n<ul>\n<li><strong>Target muscle:<\/strong> Triceps Brachii<\/li>\n<li><strong>Synergists:<\/strong> Anterior Deltoid, Upper and Lower Pectoralis Major, Pectoralis Minor, Rhomboids, Levator Scapulae, Latissimus Dorsi<\/li>\n<li><strong>Dynamic stabilizer (not highlighted):<\/strong> Biceps Brachii<\/li>\n<li><strong>Mechanics:<\/strong> Compound<\/li>\n<li><strong>Force:<\/strong> Push<\/li>\n<\/ul>\n<h2>Starting position<\/h2>\n<ol>\n<li>Sit on the side of a bench and place your hands on the edge of the bench, by your hips.<\/li>\n<li>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.<\/li>\n<\/ol>\n<h2>Execution<\/h2>\n<ol>\n<li>Keeping your torso upright and your elbows close to your body, inhale as you lower your body by flexing your elbows.<\/li>\n<li>Exhale as you raise your body by extending your elbows.<\/li>\n<li>Repeat.<\/li>\n<\/ol>\n<h2>Comments and tips<\/h2>\n<ul>\n<li>Do not lower your body beyond feeling a mild stretch in your shoulders.<\/li>\n<li>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.<\/li>\n<li>Make the bent-knee bench dip more difficult by extending your legs farther out.<\/li>\n<li>See also the <a href=\"https:\/\/weighttraining.guide\/exercises\/bench-dip\/\">bench dip<\/a> and the <a href=\"https:\/\/weighttraining.guide\/exercises\/triceps-dip\/\">triceps dip<\/a>.<\/li>\n<\/ul>\n<p><\/p>","protected":false},"excerpt":{"rendered":"<p>Exercise details 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 Starting position Sit on the side of a bench and place your hands on the edge of the bench, by your hips. Move your [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":13712,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[771,731,745,759],"tags":[],"class_list":["post-13710","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trikefalos-vrachionios","category-askisiologio","category-askiseis-antivrachionion","category-proponisi-dynamis"],"_links":{"self":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts\/13710","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/comments?post=13710"}],"version-history":[{"count":4,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts\/13710\/revisions"}],"predecessor-version":[{"id":13776,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts\/13710\/revisions\/13776"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/media\/13712"}],"wp:attachment":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/media?parent=13710"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/categories?post=13710"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/tags?post=13710"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}