Bench Dip Knees Bent

Bench Dip Knees Bent Exercise Description

The bench dip (knees bent) is a bodyweight triceps exercise using a stable bench or box. The primary mover is the triceps brachii, with assistance from the pectoralis major and anterior deltoid; the scapular stabilizers (lower trapezius and serratus anterior) help maintain shoulder position. Bending the knees shortens the lever arm and reduces load compared with straight-leg variations, making control and joint alignment easier. Because the shoulders move into extension behind the torso, prioritize smooth, pain‑free range and keep the upper arms close to the body to limit stress. Expect a strong elbow‑extension challenge while you practice scapular depression and steady torso control.

Muscle Groups: Triceps
Target Muscles: Triceps Brachii - Lateral Head
Assisting Muscles: Deltoid - Anterior, Pectoralis Major - Sternal Head, Triceps Brachii - Long Head
Stabilizing Muscles: Serratus Anterior, Trapezius - Lower Fibers
Body Area: Upper Body
Body Parts: Arms, Upper Arms
Body Surface: Back
Body Symmetry: Bilateral
Equipment: Bench, Bodyweight
Exercise Patterns: Push
Exercise Type: Strength
Functional Grouping: Elbow Extensors
Joint Involvement: Multi-joint
Muscle Location: Outer Tricep
Movement Direction: Other
Muscle Position: Posterior
Gender: Male

How To Do The Bench Dip Knees Bent Exercise

‘- Sit on the bench edge with hands beside your hips, fingers forward, palms flat, wrists stacked under shoulders.
– Place feet flat on the floor, knees bent roughly 90 degrees, hip‑width apart.
– Slide your hips just off the bench, keeping the torso close to the bench edge.
– Set posture: chest gently lifted, ribs down, head neutral; draw shoulder blades slightly down and back.
– Brace lightly, then bend the elbows straight back, keeping forearms vertical and elbows near your sides.
– Lower under control until upper arms are about parallel to the floor or before the shoulders roll forward.
– Press through the whole palm to extend the elbows and return to the start without snapping the joints.
– Keep shoulders depressed (avoid shrugging) and the torso close to the bench throughout.
– Breathe steadily; avoid flaring elbows or letting the hips drift away from the bench.

Bench Dip Knees Bent Tips

‘- Position hands beside your hips with fingers forward and wrists stacked directly under your shoulders.
– Keep your feet flat, knees bent about 90 degrees, and legs hip-width apart.
– Slide your hips just off the bench and keep your torso close to the bench edge as you move.
– Set your posture by gently lifting your chest, keeping ribs down, and maintaining a neutral head position.
– Draw your shoulder blades slightly down and back, and keep your shoulders depressed (avoid shrugging).
– Bend your elbows straight back, keeping your forearms vertical and elbows close to your sides.
– Lower under control only until your upper arms are about parallel to the floor or before your shoulders roll forward.
– Press through your whole palm to extend your elbows and return to the start without snapping your joints.
– Breathe steadily, avoiding flared elbows and preventing your hips from drifting away from the bench.

Bench Dip Knees Bent Beginner Introduction

The bench dip (knees bent) is a bodyweight movement performed with the hands on a sturdy bench or box and the feet on the floor. With the legs folded, the body’s lever is shorter than in straight-leg bench dips, so the exercise places less load on the shoulders and elbows while still challenging the arms. The main work falls on the triceps at the back of the upper arm, with help from the chest and the front of the shoulders. Muscles around the shoulder blades and upper back contribute by steadying the shoulder joint as the body moves.

During the repetition, the shoulders travel slightly behind the torso while the elbows bend and straighten, creating a strong feeling of effort in elbow extension. This version highlights smooth, controlled motion, consistent torso position close to the bench, and calm, steady breathing. Many people use it to practice strong arm drive with mindful shoulder positioning and to explore a comfortable movement range around the shoulder joint.