Bench Dip (Knees Bent) 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Compound
Force Type
Push
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Bench Dip (Knees Bent) is an effective bodyweight exercise that primarily targets the triceps, while also engaging the chest, lats, upper back, and shoulders. To perform this exercise, you place your hands on a bench behind you, with your feet flat on the floor and knees bent. Lower your body toward the ground by bending your elbows, keeping your chest lifted, then push back up to the starting position. This movement helps build strength in the upper body, focusing on the triceps, while also working the supporting muscles. No additional equipment is needed, making it a great exercise for a home or gym workout.
How to Perform
Begin by sitting on the edge of a stable bench or any elevated surface that can support your weight. Place your feet flat on the floor, making sure your knees are bent at a right angle (90 degrees).
Position your hands next to your hips, gripping the edge of the bench with your palms facing down and fingers pointing forward. Ensure your shoulders are aligned with your wrists for better stability.
Raise your hips off the bench and extend your legs slightly in front of you, with your feet flat on the ground. Walk your feet forward if necessary, so your arms are fully extended, and your body is in a reverse tabletop position with your knees still bent.
Slowly begin to lower your body by bending your elbows. Keep your elbows close to your torso as you descend, and aim for your upper arms to reach a parallel position to the floor at the bottom of the movement. This will ensure you're engaging the triceps effectively.
Push through your palms and straighten your arms, lifting your body back to the starting position. Focus on using your triceps and chest muscles to drive the movement.
Continue repeating the movement for the desired number of reps, maintaining controlled motion throughout to avoid unnecessary strain on the shoulders and elbows.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Start by sitting on the edge of a bench with your knees bent at 90 degrees and feet flat on the floor.
Position your hands next to your hips, gripping the bench with your fingers pointing forward.
Lift your hips off the bench and walk your feet forward until your arms are fully extended.
Keep your elbows close to your body as you lower yourself by bending your elbows.
Lower your body until your upper arms are parallel to the ground for maximum tricep activation.
Push through your palms to straighten your arms and return to the starting position.
Maintain a steady, controlled movement throughout the exercise to protect your joints.
Engage your core to keep your body stable and prevent lower back strain.
Focus on using your triceps to push yourself back up, with secondary involvement from the chest and shoulders.
Perform the exercise slowly to ensure proper form and to fully activate the targeted muscle groups.
How Not to Perform
Don’t flare your elbows out: Avoid letting your elbows move outward as you lower your body. This reduces tricep activation and puts unnecessary strain on your shoulders. Keep your elbows close to your torso throughout the movement.
Don’t go too low: Lowering your body too far can place excessive stress on your shoulder joints. Stop when your upper arms are parallel to the floor to maintain a safe and effective range of motion.
Don’t let your shoulders creep up: Keep your shoulders away from your ears. Allowing your shoulders to rise can lead to neck and shoulder strain. Keep them relaxed and engaged in the exercise.
Don’t let your lower back sag: Avoid letting your hips droop or your lower back arch excessively. This can strain your lower back. Keep your body in a straight line, with your core engaged to maintain stability.
Don’t rush the movement: Performing the exercise too quickly can reduce the effectiveness and increase the risk of injury. Focus on controlled, deliberate movements both when lowering and pushing up.
Don’t lock your elbows at the top: When you reach the top of the movement, avoid locking your elbows completely. Doing so can place unnecessary pressure on your joints. Keep a slight bend in the elbows at the top to maintain muscle tension.
Don’t use momentum: Avoid using your legs or swinging your body to push yourself up. This will waste energy and reduce the effectiveness of the exercise. Focus on using your arms and chest to move your body.
Don’t let your feet shift: Keep your feet flat and steady on the ground. Letting your feet move around can destabilize your body, making it harder to focus on the triceps and can lead to poor form.
Don’t neglect your wrist position: Make sure your wrists stay neutral and aligned with your forearms. Bending your wrists excessively can lead to discomfort and potential injury.
Don’t overextend your legs: Avoid extending your legs too far forward. This could cause you to lose balance or put too much strain on your shoulders. Keep your feet positioned close enough to maintain stability and control.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
