About this exercise
The bench dip with knees bent is an accessible triceps exercise performed with the hands on a bench behind you and feet flat on the floor with knees at 90 degrees, reducing the load compared to the straight-leg variation.
Bench dip (bent knees)
Step by step instructions, muscle activation and variants for the Bench dip (bent knees).
EasyTriceps
How to Perform
- Sit on the edge of a bench and place your hands beside your hips, gripping the edge with fingers pointing forward
- Slide your hips off the bench and position your feet flat on the floor with knees bent at roughly 90 degrees
- Lower your body by bending your elbows until your upper arms are approximately parallel to the floor
- Keep your back close to the bench throughout the descent
- Press through your palms to straighten your arms and return to the starting position
- Repeat for the desired number of reps
Muscle Activation
Primary
Triceps
Secondary
Front shouldersMiddle chestTrapeziusMiddle back
Common Mistakes
Common mistakes content is coming soon.
About the Bench dip (bent knees)
The Bench dip (bent knees) is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.