Which muscles do bench dips with bent knees work?

Bench dips with bent knees mainly target the triceps, which are responsible for extending your elbow. They also engage the shoulders and upper back muscles as secondary stabilizers, helping improve upper-body strength and muscle tone.

Do I need a bench for this exercise, or can I use something else?

While a sturdy bench is ideal, you can also use a stable chair, low table, or even a secure step for bench dips. Make sure whatever you use is solid, non-slippery, and able to support your body weight safely.

Are bent-knee bench dips suitable for beginners?

Yes, the bent-knee variation is more beginner-friendly than straight-leg dips because it reduces the load on your arms and shoulders. This makes it a great starting point for building triceps strength before progressing to more challenging versions.

What are common mistakes to avoid when doing bench dips?

Common errors include letting your elbows flare outward, dropping your shoulders forward, or allowing your hips to drift too far from the bench. Keep your elbows close to your sides, shoulders down and back, and maintain a controlled range of motion to prevent strain.

How many sets and reps should I do for bent-knee bench dips?

For general strength and toning, aim for 3 sets of 10–15 controlled reps. Adjust the repetitions based on your fitness level, focusing on good form rather than simply increasing numbers.

What safety tips should I follow when performing bench dips?

Before starting, ensure your bench or support is stable and your feet are firmly planted. Avoid dropping too low, as excessive shoulder extension can increase injury risk, and stop immediately if you feel pain in your shoulders or wrists.

What variations can I try to make bench dips more challenging?

To increase difficulty, extend your legs straight out or elevate your feet on another bench. Adding a weight plate on your lap or slowing your tempo can also boost intensity while still keeping the triceps as the main focus.

Bench Dip (Knees Bent)

Target Muscles

Primary:

Triceps

Secondary:

Shoulders

Upper Back

Equipment Required

Bench

Exercise Type

Reps Only

How To Do

Sit on the edge of a bench with your hands beside your hips, knees bent, and feet flat on the floor. Slide your hips off the bench and lower your body by bending your elbows, keeping them close to your sides, until your upper arms are parallel to the floor. Press through your palms to return to the starting position, keeping your shoulders down and back throughout the movement.

Step-by-Step Instructions

Sit on the edge of a sturdy bench with your hands placed next to your hips, fingers gripping the edge of the bench.
Slide your hips off the bench, keeping your knees bent and feet flat on the floor, shoulder-width apart. Your arms should be fully extended, supporting your body weight.
Slowly lower your body by bending your elbows, keeping them close to your sides, until your upper arms are parallel to the floor or slightly below. Avoid letting your shoulders hunch forward.
Push through your palms to straighten your arms and return to the starting position.
Repeat for the desired number of repetitions, maintaining control and proper form throughout the movement.

Explore more triceps exercises or bench exercises in our exercise library.

Alternative Exercises

Triceps Dip (Bench Leg)

Triceps

Bench

Triceps Dip (between benches)

Triceps

Bench

Dumbbell Lying Triceps Extension

Triceps

Bench • Dumbbell

Barbell Close-Grip Bench Press

Triceps

Bench • Barbell

Frequently Asked Questions

Which muscles do bench dips with bent knees work?: Bench dips with bent knees mainly target the triceps, which are responsible for extending your elbow. They also engage the shoulders and upper back muscles as secondary stabilizers, helping improve upper-body strength and muscle tone.
Do I need a bench for this exercise, or can I use something else?: While a sturdy bench is ideal, you can also use a stable chair, low table, or even a secure step for bench dips. Make sure whatever you use is solid, non-slippery, and able to support your body weight safely.
Are bent-knee bench dips suitable for beginners?: Yes, the bent-knee variation is more beginner-friendly than straight-leg dips because it reduces the load on your arms and shoulders. This makes it a great starting point for building triceps strength before progressing to more challenging versions.
What are common mistakes to avoid when doing bench dips?: Common errors include letting your elbows flare outward, dropping your shoulders forward, or allowing your hips to drift too far from the bench. Keep your elbows close to your sides, shoulders down and back, and maintain a controlled range of motion to prevent strain.
How many sets and reps should I do for bent-knee bench dips?: For general strength and toning, aim for 3 sets of 10–15 controlled reps. Adjust the repetitions based on your fitness level, focusing on good form rather than simply increasing numbers.
What safety tips should I follow when performing bench dips?: Before starting, ensure your bench or support is stable and your feet are firmly planted. Avoid dropping too low, as excessive shoulder extension can increase injury risk, and stop immediately if you feel pain in your shoulders or wrists.
What variations can I try to make bench dips more challenging?: To increase difficulty, extend your legs straight out or elevate your feet on another bench. Adding a weight plate on your lap or slowing your tempo can also boost intensity while still keeping the triceps as the main focus.