How to do the Bench Dip (knees Bent)
Bench Dip (knees Bent) is an advanced multi-joint compound pushing exercise targeting the Triceps in the Upper Arms region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Chest and Shoulders.
Bench Dip (knees Bent) demonstration · © GymiaFit
Bench Dip (knees Bent) at a glance
- Primary muscles
- Triceps
- Secondary muscles
- Chest, Shoulders
- Equipment
- Body Weight
- Level
- Advanced
- Type
- Compound (multi-joint)
- Force
- Push
Bench Dip (knees Bent) step by step
- 1Sit on the edge of a bench or chair with your hands gripping the edge next to your hips.
- 2Slide your butt off the bench and straighten your legs in front of you, keeping your heels on the ground.
- 3Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
- 4Pause for a moment at the bottom, then push yourself back up to the starting position.
- 5Repeat for the desired number of repetitions.
Bench Dip (knees Bent) — questions
What muscles does the Bench Dip (knees Bent) work?
The Bench Dip (knees Bent) primarily targets the Triceps. It also recruits the Chest, Shoulders as secondary movers.
What equipment do I need for the Bench Dip (knees Bent)?
None — the Bench Dip (knees Bent) uses your bodyweight only, so it works at home with nothing but floor space.
Is the Bench Dip (knees Bent) suitable for beginners?
It is classed as advanced. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Bench Dip (knees Bent)?
Bench Dip On Floor, Elbow Dips, Handstand Push-up train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Bench Dip (knees Bent) demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.