Bench Dip Knees Bent

Bench Dip Knees Bent Exercise Description

The bench dip (knees bent) is a bodyweight pressing exercise that emphasizes elbow extension to target the triceps brachii, with assistance from the anterior deltoids and pectoralis major. Bending the knees shortens the lever and reduces load compared with straight-leg variations, making control and alignment easier. The movement involves lowering the body by flexing the elbows while keeping the torso close to the bench and the forearms vertical, then pressing back to full elbow extension. Maintain a neutral spine, chest lifted, and shoulders gently depressed and slightly retracted to keep the head of the humerus centered as you move. Limit the depth to a comfortable range—typically until the upper arms are about parallel to the floor—so the shoulders stay stable and the elbows track backward. This variation is useful when equipment is limited and you want a focused upper-arm press using your body weight.

Muscle Groups: Triceps
Target Muscles: Triceps Brachii - Medial Head
Assisting Muscles: Deltoid - Anterior, Pectoralis Major - Clavicular Head
Stabilizing Muscles: Infraspinatus, Subscapularis, Trapezius - Lower Fibers, Trapezius - Middle 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: Deep Tricep
Movement Direction: Vertical
Muscle Position: Posterior
Gender: Female

How To Do The Bench Dip Knees Bent Exercise

‘- Sit on a stable bench; place hands beside hips, fingers forward, palms flat, arms straight.
– Walk feet forward with knees bent ~90°, heels on the floor; slide hips just off the bench edge.
– Set posture: neutral spine, chest tall, head neutral; gently depress and slightly retract the shoulders.
– Position forearms vertical under shoulders and keep your torso close to the bench.
– Lower by bending elbows straight back under control; avoid flaring elbows wide.
– Descend until upper arms are about parallel to the floor, or to a comfortable depth without shoulders rolling forward.
– Press through the heels of the hands to extend elbows and return to the start; finish tall without forcefully hyperextending the elbows.
– Keep movement smooth; avoid bouncing or pushing with the legs.
– Step back onto the bench to finish before standing up.

Bench Dip Knees Bent Tips

‘- Keep your knees bent about 90° with heels on the floor to reduce load and improve control.
– Maintain a neutral spine with chest tall and head neutral throughout the movement.
– Gently depress and slightly retract your shoulders to keep the head of the humerus centered.
– Keep your torso close to the bench so the forearms can stay vertical under the shoulders.
– Lower by bending the elbows straight back under control, avoiding any outward flare.
– Descend only until your upper arms are about parallel to the floor, or to a depth where the shoulders don’t roll forward.
– Press through the heels of your hands to extend the elbows and return to the start.
– Finish each rep tall with the elbows straight but not forcefully hyperextended.
– Make each rep smooth, avoiding bouncing or pushing with the legs.

Bench Dip Knees Bent Beginner Introduction

The bench dip (knees bent) is a simple bodyweight move that highlights the back of the upper arms, with extra work for the chest and fronts of the shoulders. The hands rest on a sturdy bench while the hips move just in front of it, and the legs stay bent so the feet support some of the load. With the knees closer in, the body acts like a shorter lever, so the arms experience less resistance than in straight-leg bench dips and the motion often feels more manageable for beginners.

During the exercise, the body lowers as the elbows bend behind you and then rises again as the arms straighten. The trunk stays near the bench and the spine remains naturally aligned, with the chest lifted and the shoulders set down and slightly back so the shoulder joints feel centered. Most people descend only until the upper arms line up roughly with the floor, which generally allows the shoulders to feel steady while the arms handle the pressing work.