Bench Dip Knees Bent

Muscles worked

Setup

1. Sit on the edge of a flat bench with your hands placed shoulder-width apart, fingers facing forward.
2. Shift your weight onto your hands and slide your glutes off the bench.
3. Position your feet flat on the floor with your knees bent at a 90-degree angle.
4. Ensure your arms are fully extended and your shoulders are pulled back and down.

How to do it

1. Inhale and slowly lower your body by bending your elbows until your upper arms are nearly parallel to the floor.
2. Keep your back close to the bench throughout the descent to maintain proper shoulder alignment.
3. Exhale and push through your palms to straighten your arms and return to the starting position.
4. Maintain a controlled 2-0-1 tempo (2 seconds down, no pause, 1 second up).

Form checklist

• Keep your elbows pointing straight back rather than flaring out to the sides.
• Maintain a 'proud chest' to prevent your shoulders from rounding forward.
• Ensure your hips travel vertically close to the bench, not away from it.
• Avoid shrugging your shoulders toward your ears at the bottom of the movement.

Pro tips

• Focus on the mind-muscle connection by consciously squeezing your triceps at the top of the rep.
• Minimize the use of your legs; use them only as much as necessary to assist the upward phase.

Make it harder

• Straighten your legs out in front of you to increase the weight load on your arms.
• Add a 2-second pause at the bottom of the movement to eliminate momentum.

Frequently asked

What muscles does the bench dip knees bent work?

The bench dip knees bent primarily targets the triceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the bench dip knees bent?

The bench dip knees bent requires no equipment — just your body weight.

Is the bench dip knees bent good for beginners?

Yes. The bench dip knees bent is a beginner-friendly movement and a strong foundation to build on.

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