TETSUBench Dip (Knees Bent)
The Bench Dip (Knees Bent) is a bodyweight exercise for the upper arms that primarily targets the triceps, with the chest and shoulders assisting. Follow the 5 steps below for correct form, with an animated demonstration.
How to 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.
- Pause for a moment at the bottom, then push yourself back up to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Bench Dip (Knees Bent) work?
The Bench Dip (Knees Bent) primarily targets the triceps. The chest and shoulders work as supporting muscles.
What equipment do I need for the Bench Dip (Knees Bent)?
None. The Bench Dip (Knees Bent) uses your body weight only, so you can do it anywhere.
How many sets and reps of the Bench Dip (Knees Bent) should I do?
3 to 4 sets of 10 to 15 controlled reps of the Bench Dip (Knees Bent) suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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