Bench Dip (knees Bent)

Beginner

Triceps

Body Weight

The point of Bench Dip (knees Bent) is elbow strength that finishes presses; pure bodyweight leverage is how it gets there.

How to do Bench Dip (knees Bent)

Sit on the edge of a bench or chair with your hands gripping the edge next to your hips.
Slide your butt off the bench and straighten your legs in front of you, keeping your heels on the ground.
Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
Pause for a moment at the bottom, then push yourself back up to the starting position.
Repeat for the desired number of repetitions.

Add to an AI Workout Plan All Arms Exercises Bodyweight Arm Exercises All Bodyweight Exercises

Bench Dip (knees Bent) Sets and Reps by Goal

Strength

3 sets of 6-8 hard reps with 2 minutes of rest. Hold the end position for a beat once reps come easily.

Hypertrophy

3 sets of 10-15 reps with 60-90 seconds of rest. Add reps first, then slow the lowering phase.

Endurance

2-3 sets of 20-25 reps with 45 seconds of rest. Change leverage or elevation before you add load.

Common Bench Dip (knees Bent) Mistakes

Adding reps forever instead of making the movement harder

Change leverage, elevation, or tempo once you clear your rep range.

Cutting the stretch short at the bottom of the rep

Let the elbow bend fully so the long head actually gets loaded.

Chasing load before the pattern is grooved

Spend the first few weeks making every rep look the same.

Easier and Harder Than Bench Dip (knees Bent)

Harder progression

Cable Triceps Pushdown (v-bar)

Swap Bench Dip (knees Bent) For

Dumbbell Seated Bench Extension

Band Close-grip Push-up

Cable Two Arm Tricep Kickback

Bench Dip (knees Bent) — Frequently Asked Questions

How do you do the Bench Dip (knees Bent)?

Sit on the edge of a bench or chair with your hands gripping the edge next to your hips. Slide your butt off the bench and straighten your legs in front of you, keeping your heels on the ground. Bend your elbows and lower your body towards the ground, keeping your back close to the bench. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Bench Dip (knees Bent) work?

The Bench Dip (knees Bent) primarily targets the triceps. It is classified as a arms exercise and is performed with your bodyweight only.

How many sets and reps of the Bench Dip (knees Bent) should I do?

For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Add reps first, then slow the lowering phase. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Bench Dip (knees Bent) good for beginners?

Yes. The Bench Dip (knees Bent) is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.

What can I do instead of the Bench Dip (knees Bent)?

Try the Dumbbell Seated Bench Extension, Band Close-grip Push-up or the Cable Two Arm Tricep Kickback. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.