Bench Dip (Knees Bent)
How to do the bench dip with knees bent and proper form to build triceps
Watch animated demo (GIF)How to perform
- Sit on the edge of a bench or sturdy chair and grip the edge with your hands next to your hips, fingers pointing forward.
- Slide your hips off the bench and place your heels on the floor with your legs bent out in front of you.
- Inhale as you bend your elbows and lower your body straight down, keeping your back close to the bench and your elbows pointing back.
- Pause briefly at the bottom when your upper arms are about parallel to the floor.
- Exhale as you press through your palms to push yourself back up to the starting position.
- Repeat for the desired number of repetitions.
Muscles worked
The bench dip is a compound pushing movement led by the triceps, with the chest and front shoulders helping to press your body weight back up.
- Triceps — extend the elbows and do the primary work
- Chest — assists with the pressing motion
- Shoulders — stabilize the movement at the front of the shoulder joint
Make it easier
Keep your feet planted closer to the bench so your legs support more of your weight, or place your hands on a higher surface such as a desk. A resistance band looped under your hips can also take off some load.
Make it harder
Straighten your legs and balance on your heels, elevate your feet onto a second bench, or rest a dumbbell plate on your thighs. Slowing the lowering phase to three seconds and pausing at the bottom also increases the difficulty.
Common mistakes
Mistake: Flaring the elbows out to the sides. Fix: point the elbows straight back, keeping them close to your body. Mistake: Dropping too deep and wrenching the shoulders. Fix: stop when the upper arms reach about parallel to the floor. Mistake: Letting the hips drift away from the bench so you bend at the waist. Fix: keep your back grazing the bench edge and your torso vertical. Mistake: Shrugging the shoulders up toward the ears. Fix: press your shoulder blades down and keep the neck relaxed.
FAQ
Are bench dips good for the chest?
Yes — the triceps do the primary work, but the lower chest and front shoulders assist as you press up. The bent-knee version lowers the load, which makes it a great beginner option.
How deep should you go on a bench dip?
Lower your body until your upper arms are roughly parallel to the floor and you feel a comfortable stretch across the chest and shoulders. Going deeper puts strain on the shoulder joint without adding much triceps work.