Upper Arms Exercise · Body Weight

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Bench Dip (knees Bent)

Bench dips load the triceps using nothing but bodyweight and two benches, with bent knees making the exercise more forgiving than the straight-leg version. The tradeoff for the convenience is shoulder strain if the elbows flare out or the hips drop too low — keeping the elbows tracking straight back protects the joint. It's a solid triceps finisher once pressing volume for the day is already done.

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Category

Upper Arms

Equipment

Body Weight

Target

Triceps

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Bench Dip (knees Bent)

1. Sit at the edge of a bench or chair, gripping the edge with your hands next to your hips.
2. Move your hips forward off the bench and extend your legs out in front of you, keeping your heels planted on the floor.
3. Bend your elbows to lower your body toward the floor, staying close to the bench as you descend.
4. Hold briefly at the bottom, then push back up through your palms to the starting position.
5. Repeat for your target rep goal, keeping your core engaged and avoiding any reliance on momentum.

Technique & Form Tips

Press by straightening the elbows while controlling the movement of the upper arms. Bench presses, push-ups and dips use different support points and shoulder positions; match the setup and range to the demonstrated variation.

Common Mistakes to Avoid

• Extreme elbow flare: Adjust the angle of your upper arms to find a comfortable position for your shoulders.
• Using the wrong shoulder setup: Follow the specific support and shoulder movement shown. A bench-press setup does not apply unchanged to a push-up or dip.
• Using momentum: Control the descent and ascent to focus on steady movement.

How to Breathe During This Exercise

Exhale during the pushing phase and inhale during the return.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Bench Dip (knees Bent) mainly targets your Triceps, with your Chest helping support the movement, along with your Shoulders.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band · Biceps

More Triceps Exercises

Band Side Triceps Extension Band · Triceps Barbell Close-Grip Bench Press Barbell · Triceps Barbell Decline Close Grip To Skull Press Barbell · Triceps Barbell Incline Close Grip Bench Press Barbell · Triceps Barbell Incline Reverse-Grip Press Barbell · Triceps Barbell Jm Bench Press Barbell · Triceps

Equipment Alternatives

Don't have body weight? These target the same triceps with different equipment.

Barbell Close-Grip Bench Press Barbell · Triceps Dumbbell Neutral Grip Bench Press Dumbbell · Triceps Exercise Ball Dip Stability Ball · Triceps EZ Barbell Jm Bench Press EZ Barbell · Triceps

FAQ

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

The Bench Dip (knees Bent) mainly works your triceps. It also helps strengthen your chest and shoulders. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Bench Dip (knees Bent)?

You do the Bench Dip (knees Bent) with no equipment — just body weight. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Bench Dip (knees Bent)?

One mistake to watch for is extreme elbow flare: Adjust the angle of your upper arms to find a comfortable position for your shoulders.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Bench Dip (knees Bent)?

To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.

What's a good alternative to the Bench Dip (knees Bent)?

The Barbell Close-Grip Bench Press trains your triceps with barbell and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.