What muscles do bench dips with bent knees work?

Bench dips primarily target the triceps on the back of your upper arms. They also engage the shoulders, chest, and upper back as supporting muscles during the movement.

Do I need a bench for bent-knee dips or can I use alternatives?

A sturdy workout bench is ideal, but you can use any stable surface like a chair, low table, or even a step platform. Make sure the surface won’t tip over and can safely support your body weight.

Are bent-knee bench dips suitable for beginners?

Yes, bent-knee bench dips are beginner-friendly because keeping the knees bent reduces the load on your arms compared to straight-leg dips. Start with fewer reps to build strength before progressing to extended-leg variations.

What are common mistakes to avoid when doing bench dips?

Avoid flaring your elbows out, as this strains your shoulders and reduces triceps engagement. Also, do not let your shoulders shrug up keep them down and away from your ears to maintain proper form and reduce injury risk.

How many sets and reps should I do for bench dips with bent knees?

For general strength, aim for 3 sets of 8–12 controlled reps. Beginners may start with 2 sets of 6–8 reps, focusing on clean form rather than speed.

What safety tips should I follow for bent-knee bench dips?

Keep your hands close to your hips to protect your shoulders and avoid excessive forward lean. Move in a controlled manner and stop if you feel sharp pain, especially in your wrists or shoulders.

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

To progress, straighten your legs to increase resistance or place your feet on another bench for a bench-to-bench dip. You can also add weight on your lap for extra intensity once your form is consistent.

Bench Dip (Knees Bent)

Target Muscles

Primary:

Secondary:

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 away from your ears.

Step-by-Step Instructions

Sit on the edge of a sturdy bench with your hands placed on the bench beside your hips, fingers pointing forward.
Slide your hips off the bench, keeping your knees bent and feet flat on the floor, with your legs at a 90-degree angle.
Straighten your arms to lift your body slightly, ensuring your shoulders are down and away from your ears. This is your starting position.
Slowly lower your body by bending your elbows, keeping them close to your sides, until your upper arms are parallel to the floor.
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

What muscles do bench dips with bent knees work?: Bench dips primarily target the triceps on the back of your upper arms. They also engage the shoulders, chest, and upper back as supporting muscles during the movement.
Do I need a bench for bent-knee dips or can I use alternatives?: A sturdy workout bench is ideal, but you can use any stable surface like a chair, low table, or even a step platform. Make sure the surface won’t tip over and can safely support your body weight.
Are bent-knee bench dips suitable for beginners?: Yes, bent-knee bench dips are beginner-friendly because keeping the knees bent reduces the load on your arms compared to straight-leg dips. Start with fewer reps to build strength before progressing to extended-leg variations.
What are common mistakes to avoid when doing bench dips?: Avoid flaring your elbows out, as this strains your shoulders and reduces triceps engagement. Also, do not let your shoulders shrug up keep them down and away from your ears to maintain proper form and reduce injury risk.
How many sets and reps should I do for bench dips with bent knees?: For general strength, aim for 3 sets of 8–12 controlled reps. Beginners may start with 2 sets of 6–8 reps, focusing on clean form rather than speed.
What safety tips should I follow for bent-knee bench dips?: Keep your hands close to your hips to protect your shoulders and avoid excessive forward lean. Move in a controlled manner and stop if you feel sharp pain, especially in your wrists or shoulders.
What variations can I try to make bench dips more challenging?: To progress, straighten your legs to increase resistance or place your feet on another bench for a bench-to-bench dip. You can also add weight on your lap for extra intensity once your form is consistent.