Bench Dip (knees bent)
Expert Advice
Keep your elbows pointed backwards and avoid shrugging your shoulders to maintain proper form and target the triceps effectively.
How-to-do Steps
- Sit on the edge of a bench or chair with your hands next to your thighs.
- Move your feet forward and bend your knees at a 90-degree angle.
- Slide your buttocks off the bench, supporting your weight with your arms.
- Lower your body by bending your elbows until they reach a 90-degree angle.
- Push back up to the starting position by straightening your arms.
- Repeat for the desired number of repetitions.
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Muscles Worked
Bench Dip (knees bent) primarily targets the Triceps, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Triceps40%
Secondary
Shoulders20%
Lats20%
Traps10%
Chest10%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Bench Dip (knees bent) work?
Bench Dip (knees bent) primarily targets the Triceps. Secondary muscles involved include Shoulders, Lats, Traps, Chest. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Bench Dip (knees bent)?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Bench Dip (knees bent) suitable for beginners?
Yes, Bench Dip (knees bent) is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
