Bench Dip (knees bent)

Bench Dip (knees bent)

Bench dips, with knees bent, are a versatile exercise that mainly targets the muscles in your triceps, shoulders, and chest. This effective bodyweight exercise is portable and can be done at home or at the gym using a bench, chair, or similar elevated surface. The beauty of the bench dip lies in its simplicity and accessibility. It's a great option if you're looking to tone and strengthen your upper body without the need for complex equipment. The primary focus of this exercise is on the back of your arms, helping to sculpt and build lean muscle in your triceps. By performing bench dips regularly, you can achieve more defined arms and improve overall upper body functional strength. Engaging your core during bench dips is crucial for stability and balance. This means that, in addition to the targeted muscle groups, you'll also be working your abdominal muscles to a certain extent. As a compound exercise, bench dips can provide a satisfying burn and effectively complement other upper body exercises in your workout routine. Remember, before incorporating bench dips or any other new exercise into your routine, always start with a proper warm-up to prepare your muscles and joints for the workout ahead. If you experience any discomfort or pain during the exercise, it's important to stop and reassess your form to prevent potential injuries. So, get ready to challenge your upper body strength with bench dips as part of your fitness journey!


  • Sit on a bench or chair with your hands placed next to your hips, fingers pointing forward.
  • Slide off the bench and position your feet hip-width apart, knees bent at a 90-degree angle, and toes pointing forward. Your hands should be supporting your bodyweight while your arms remain extended. This is your starting position.
  • Slowly lower your body by bending at the elbows, allowing them to flare out to the sides. Keep lowering until your upper arms are parallel to the floor.
  • Pause briefly at the bottom, then engage your triceps to push your body back up to the starting position.
  • Repeat for the recommended number of repetitions.

Tips & Tricks

  • Ensure proper form by keeping your core engaged and your back straight throughout the exercise.
  • Start with a weight that challenges you but allows you to complete the exercise with good form.
  • To increase the difficulty, try extending your legs fully or elevating your feet on a bench or step.
  • To improve overall strength, incorporate other tricep exercises such as tricep dips or push-ups into your routine.
  • Control the movement and avoid any jerking or bouncing during the exercise.
  • Breathe evenly throughout the movement, exhaling as you push up and inhaling as you lower yourself down.
  • Don't lean too far forward or backward while performing the exercise, as this can put unnecessary strain on your shoulders.
  • Vary your grip by using wide, narrow, or parallel hand positions to target different areas of the triceps.
  • Allow for adequate rest and recovery between sets to prevent overtraining and promote muscle growth.
  • Pair the bench dip exercise with compound movements like chest presses or push-ups for a comprehensive upper body workout.


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