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Bench Dip (knees bent)

Learn how to properly perform the Bench Dip (knees bent) with this complete demonstration video.

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What is the Bench Dip (knees bent)?

The bench dip with bent knees is a versatile strength training exercise primarily targeting the triceps, while also engaging the deltoids and pectorals. This movement is an excellent option for beginners looking to build upper body strength.

How to properly perform the Bench Dip (knees bent)

  1. Start by sitting on a bench with your hands next to your hips, fingers facing forward.
  2. Extend your legs in front of you, keeping your knees bent.
  3. Lower your body by bending your elbows until your upper arms are parallel to the ground.
  4. Push through your palms to lift your body back to the starting position.
  5. Repeat for the desired number of repetitions.

Targeted muscles and equipment

Discipline
  • Strength training
Primary muscle
Secondary muscle(s)
Required equipment
Mechanics type

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Complementary exercises

Other exercises for Triceps:

Extension des bras avec haltères au-dessus de la tête (assis)Extension de triceps à la poulie basse avec support de poitrineDips triceps au sol

Explore more exercises with Bench or other exercises for Triceps.

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Dips sur banc (genoux fléchis)
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