Bench Dip (Knees Bent): How-to, Tips & More
The Bench Dip (Knees Bent) is a beginner compound exercise for your triceps. You do it with bench. It is a good fit when your goal is both strength and muscle growth.
Besides the triceps, it also works your chest and shoulders, so it fits well in a session that trains those muscles together.
Muscles worked
Triceps
Primary
Chest
Secondary
Shoulders
Secondary
How to do the Bench Dip (Knees Bent)
- Sit on the edge of a bench with your hands next to your hips.
- Slide your hips forward off the bench, knees bent and feet flat.
- Bend your elbows to lower your body until your upper arms are level with the floor.
- Press back up until your arms are straight.
Bench Dip (Knees Bent) tips
- Keep your back close to the bench.
- Stop if you feel it in the front of your shoulders.
Sets and reps
Most lifters do well with 10 to 20 reps per set, and 10 to 20 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Bench
Type
Compound
Bench Dip (Knees Bent) alternatives
More triceps exercises
Band Overhead Triceps Extension
Resistance band
Barbell Skullcrusher
Barbell
Body Up
Bodyweight
Bodyweight Triceps Extension
Bodyweight
Cable Overhead Tricep Extension
Cable machine
Cable Triceps Kickback
Cable machine
Frequently asked questions
What muscles does the Bench Dip (Knees Bent) work?
The Bench Dip (Knees Bent) mainly works your triceps, with help from your chest and shoulders.
How many sets and reps should I do?
A good starting point is 10 to 20 reps per set, and many lifters get the best results between 10 to 20 reps. Use a weight that leaves one or two reps in reserve.
Is the Bench Dip (Knees Bent) good for beginners?
Yes. The Bench Dip (Knees Bent) is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Bench Dip (Knees Bent)?
You need bench.
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