Vertical Knee Up Dip Bench



A vertical knee-up dip bench is a piece of exercise equipment that combines the functions of knee-ups and dips into a single machine. It typically consists of a sturdy frame with handles at the top and padded armrests at the sides.

The vertical knee-up function allows you to perform exercises that target the abdominal muscles, especially the lower abs. Here’s how to perform knee-ups on a vertical knee-up dip bench:

  1. Position yourself on the bench with your back against the padded armrests and your arms holding onto the handles.

  2. Place your forearms on the armrests, ensuring that your elbows are bent at a 90-degree angle.

  3. Lift your knees up toward your chest by engaging your abdominal muscles. Focus on using your lower abs to initiate the movement.

  4. Pause briefly at the top of the movement and then slowly lower your legs back down to the starting position, maintaining control throughout the exercise.

The dip function of the bench allows you to perform exercises that target the triceps and chest muscles. Here’s how to perform dips on a vertical knee-up dip bench:

  1. Stand facing the bench and hold onto the handles at the top.

  2. Step back a little, positioning your feet slightly in front of your hips.

  3. Lower your body by bending your elbows and leaning forward slightly while keeping your upper body vertical.

  4. Dip down until your upper arms are parallel to the floor or slightly below, feeling the stretch in your chest and triceps.

  5. Push through your hands to raise yourself back up to the starting position, focusing on using your triceps and chest muscles to perform the movement.


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