Exercise guide · Beginner · Compound

Bench Dip (Knees Bent): How to Do It & Muscles Worked

The bench dip (knees bent) is a bodyweight exercise that primarily targets the triceps, with secondary emphasis on the chest and shoulders. It is performed using a bench or chair and is suitable for building upper arm strength.

Primary muscles
Triceps
Secondary muscles
Shoulders , Chest
Equipment
Body Weight
Level · type
Beginner · Compound
Demonstration of the bench dip (knees bent)
Front view: muscles worked by the bench dip (knees bent). Primary: triceps. Secondary: shoulders and chest.
Back view: muscles worked by the bench dip (knees bent). Primary: triceps. Secondary: shoulders and chest.
Primary Secondary

How to do the bench dip (knees bent)

  1. Step 1: Sit on the edge of a bench or chair with your hands gripping the edge next to your hips.
  2. Step 2: Slide your butt off the bench and straighten your legs in front of you, keeping your heels on the ground.
  3. Step 3: Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
  4. Step 4: Pause for a moment at the bottom, then push yourself back up to the starting position.
  5. Step 5: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the bench dip (knees bent) by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Bench Dip (Knees Bent) alternatives

More exercises that train the triceps as their main target:

More triceps exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.