Bench Dip (knees bent)

Perform bench dips with bent knees to effectively target your triceps using only your body weight and a sturdy bench or chair.

IntermediateUpper Arms Body weight

Movement: Compound
Force: Push
Per set: 30s
Rest: 1 min

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Variations of Bench Dip (knees bent)

Compound

Bench Dip with legs on bench

Upper Arms · Triceps Brachii · Body weight

Intermediate

Compound

Triceps Dip (bench leg)

Upper Arms · Triceps Brachii · Body weight

Intermediate

Compound

Triceps Dip (between benches)

Upper Arms · Triceps Brachii · Body weight

Intermediate

Compound

Three Bench Dip

Upper Arms · Body weight

Intermediate

Description

An effective exercise that targets the triceps and requires only a bench or sturdy chair for equipment.

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How to do Bench Dip (knees bent)

01
Setup
Find a sturdy bench or chair and sit on its edge with your hands gripping the front edge, fingers pointing forward or slightly outward, placed shoulder-width apart.
02
Setup
Slide your glutes off the bench, supporting your weight with your hands and heels, keeping your knees bent at a 90-degree angle and your feet flat on the floor.
03
Inhale as you slowly lower your body by bending your elbows directly behind you, keeping them tucked close to your sides, until your upper arms are parallel to the floor or your triceps are fully stretched.
04
Exhale as you push through the palms of your hands to extend your elbows and press your body back up to the starting position, focusing on squeezing your triceps.
05
Ensure your shoulders remain depressed and away from your ears throughout the movement, avoiding any shrugging or excessive shoulder protraction.

Tips

Keep your elbows pointing straight back, not flaring out to the sides, to maximize triceps engagement and protect your shoulder joints.
Control the movement both on the way down and up; avoid dropping quickly or using momentum to push back up, which reduces muscle activation.
Maintain a slight forward lean in your torso, keeping your chest up and shoulders pressed down away from your ears to maintain proper form.
To increase difficulty, extend your legs further forward or place your feet on an elevated surface, requiring more triceps effort.

Common mistakes

Flaring elbows out to the sides puts undue stress on the shoulder joints; always keep your elbows tucked in and pointing straight back.
Not going deep enough limits triceps activation; lower your body until your upper arms are at least parallel to the floor to achieve a full range of motion.
Shrugging shoulders towards your ears reduces triceps focus and can strain your neck; keep your shoulders depressed and away from your ears throughout the exercise.

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Questions

What muscles does Bench Dip (knees bent) work?

Bench Dip (knees bent) primarily targets Triceps Brachii. Secondary muscles include Deltoid Anterior, Latissimus Dorsi, Levator Scapulae, Pectoralis Major Sternal Head.

Is Bench Dip (knees bent) good for beginners?

Bench Dip (knees bent) is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Bench Dip (knees bent)?

You need Body weight to perform Bench Dip (knees bent). If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Bench Dip (knees bent)?

Keep your elbows pointing straight back, not flaring out to the sides, to maximize triceps engagement and protect your shoulder joints. Control the movement both on the way down and up; avoid dropping quickly or using momentum to push back up, which reduces muscle activation. Maintain a slight forward lean in your torso, keeping your chest up and shoulders pressed down away from your ears to maintain proper form. To increase difficulty, extend your legs further forward or place your feet on an elevated surface, requiring more triceps effort.

What are common mistakes when doing Bench Dip (knees bent)?

Flaring elbows out to the sides puts undue stress on the shoulder joints; always keep your elbows tucked in and pointing straight back. Not going deep enough limits triceps activation; lower your body until your upper arms are at least parallel to the floor to achieve a full range of motion. Shrugging shoulders towards your ears reduces triceps focus and can strain your neck; keep your shoulders depressed and away from your ears throughout the exercise.