Male model ex_QBHLZ6

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Upper Arms · Body Weight

Bench Dip (Knees Bent)

intermediatestrength

Bench Dip (Knees Bent) is an intermediate compound strength exercise that works the triceps (upper arms), with the chest and shoulders assisting. It needs only a bench. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.

Target: Triceps
Body part: Upper Arms
Equipment: Body Weight
Category: Strength
Mechanic: Compound
Force: Push
Sets × reps: 3-4 × 6-10
Calories / min: ≈ 6.1 kcal

Primary muscles

Triceps · triceps brachii

Secondary muscles

Chest · pectoralis major
Shoulders · deltoids

How to do Bench Dip (Knees Bent)

Sit on the edge of a bench with your hands placed on the bench beside your hips.
Slide your hips off the bench, supporting your body with your hands, and bend your knees at a 90-degree angle with your feet flat on the floor.
Lower your body by bending your elbows until your upper arms are parallel to the floor.
Push through your palms to raise your body back to the starting position.

Form tips

Keep your elbows pointed backward and close to your body to engage your triceps effectively.
Avoid locking your elbows at the top of the movement to maintain tension in your triceps.
Perform the movement slowly and with control to maximize muscle activation and prevent injury.

Bench Dip (Knees Bent) alternatives

Triceps Dip Machine

Triceps · beginner

Barbell Jm Bench Press

Triceps · intermediate

Close Grip Barbell Bench Press

Triceps · intermediate

Close Grip Barbell Bench Press (Variation 2)

Triceps · intermediate

More triceps exercises

Bench Dip on Floor

Triceps · intermediate

Bench Triceps Dip Straight Legs

Triceps · intermediate

Dip on Floor With Chair

Triceps · beginner

Floor Tricep Dip

Triceps · intermediate

Dip Leg Raise on Couch

Triceps · intermediate

Diamond Push-Up (On Knees)

Triceps · intermediate

Barbell Reverse Close Grip Bench Press

Triceps · intermediate

Incline Diamond Push Up on Bench

Triceps · intermediate

Bench Dip (Knees Bent) FAQ

What muscles does Bench Dip (Knees Bent) work?

Bench Dip (Knees Bent) mainly works the triceps in the upper arms (triceps brachii). The chest and shoulders work as secondary muscles.

What equipment do you need for Bench Dip (Knees Bent)?

You need only a bench.

How many sets and reps of Bench Dip (Knees Bent) should I do?

Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Bench Dip (Knees Bent) good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler upper arms exercises.

How many calories does Bench Dip (Knees Bent) burn?

About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.

What is a good alternative to Bench Dip (Knees Bent)?

Other exercises for the triceps include Triceps Dip Machine, Barbell Jm Bench Press, Close Grip Barbell Bench Press and Close Grip Barbell Bench Press (Variation 2).

For developers

Use Bench Dip (Knees Bent) in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_QBHLZ6" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_QBHLZ6",
  "name": "Bench Dip (Knees Bent)",
  "model": "male",
  "target": "Triceps",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_QBHLZ6/mp4-720.mp4?…",
    "poster": "https://…/ex_QBHLZ6/poster.jpg?…"
  }
}