Bench Dip (knees bent)
- Target muscle
- Triceps Brachii
- Synergist muscles
- Deltoid Anterior, Latissimus Dorsi, Levator Scapulae, Pectoralis Major Sternal Head
- Equipment
- Body weight
- Body part
- Upper Arms
- Type
- Strength
The bench dip (knees bent) is a bodyweight strength exercise that primarily targets the triceps brachii, with help from the front deltoids, lats, levator scapulae, and lower chest (pectoralis major, sternal head). With your hands on a bench behind you and knees bent, this is the easier regression — bending your legs shortens the lever and reduces the load, a good entry point for building pressing strength.
How to do the Bench Dip (knees bent)
- 1Sit on the edge of a bench and place your hands next to your hips, fingers pointing forward and wrapped over the edge.
- 2Walk your feet out and slide your hips off the bench so your weight is supported on your hands, keeping your knees bent at roughly 90° with your feet flat on the floor.
- 3Straighten your arms to start, holding your torso upright and close to the bench with your shoulders down away from your ears.
- 4Lower your body by bending your elbows straight back until they reach about a 90° angle, keeping your back near the bench.
- 5Keep your elbows tracking behind you rather than flaring out to the sides as you descend.
- 6Press through your palms and extend your elbows to drive your body back up to the starting position.
- 7Lock out your arms under control without shrugging your shoulders, then repeat for your target reps.
- 8After your final rep, plant your feet, sit back onto the bench, and release your hands.
Form tips
- Keep your hips close to the bench throughout the set so the work stays on your triceps and off your shoulders.
- Lower under control to about 90° of elbow bend — going deeper adds shoulder stress without much extra triceps benefit.
- Press your shoulders down and back to keep your chest open and protect the shoulder joint.
- To progress toward the straight-leg version, walk your feet further out to increase the load as the bent-knee dip gets easy.
Common mistakes
- Letting the hips drift forward away from the bench, which shifts strain to the front of the shoulders and off the triceps.
- Shrugging the shoulders up toward the ears at the top, which loads the neck and reduces triceps tension.
- Dropping too low past 90° of elbow bend, which overstretches the shoulder capsule and risks injury.
- Flaring the elbows out to the sides instead of driving them straight back, which weakens the press and stresses the joint.
- Using leg drive to bounce out of the bottom instead of pressing with the arms, which cheats the rep.
Frequently asked questions
What muscles does the bench dip (knees bent) work?
It primarily works the triceps brachii, with the front deltoids, lats, levator scapulae, and lower chest (pectoralis major, sternal head) assisting to stabilize and drive the press.
Is the bench dip with knees bent easier than with legs straight?
Yes. Bending your knees and keeping your feet closer in shortens the lever and lets your legs carry more weight, so it's the easier regression. Walking your feet out and straightening your legs makes it harder.
Is the bench dip good for beginners?
The knees-bent version is a solid beginner triceps exercise because you control how much weight your legs share. Start with knees bent and feet close, then progress by moving your feet out as you get stronger.
How low should I go on a bench dip?
Lower until your elbows reach about a 90° angle. Going much deeper stretches the shoulder under load and increases injury risk without adding meaningful triceps work.
How many sets and reps should I do?
For most lifters, 3 sets of 10–15 reps works well. Since this is a bodyweight regression, aim for a higher rep range and add reps or walk your feet out before adding external load.
