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Triceps · Beginner

Bent-Knee Bench Dip

Bent-knee bench dip using foot support to reduce the bodyweight demand on the triceps.

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Bent-Knee Bench Dip demonstration

Exercise overview

Training details

TricepsShouldersChest

Equipment

Bodyweight

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Sit on a stable bench and grip the edge beside your hips.
  2. 02Place both feet flat with the knees bent and move the hips just in front of the bench.
  3. 03Keep the chest lifted and bend the elbows mostly backward to lower through a comfortable shoulder range.
  4. 04Stop before the shoulders roll forward or the upper arms pass roughly parallel to the floor.
  5. 05Press through the palms to straighten the elbows while keeping the hips close to the bench.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Harder progressionStraight-Leg Bench DipEasier regressionFloor Triceps DipRelated variationBench Dip with Feet ElevatedRelated variationDumbbell-Loaded Bench DipRelated variationExercise Ball DipRelated variationStraight-Bar Dip

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteClose-Grip Bench PressComparable substituteDiamond Push-UpComparable substituteCable Triceps PushdownComparable substituteHand Stand Push UpComparable substituteBench PressComparable substituteMachine-Assisted Dip

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