Transform Your Triceps: Bent-Knee Bench Dip Guide

The bent knee bench dip is a variation of the body weight dip but it’s easier because you don’t need the same amount of physical strength. It’s a preferred and recommended version of a dip because most people can do it safely and effectively. The bent knee bench dip is a compound movement but it also isolates the triceps because it requires you to push up your own body weight.

It hits all three heads of the triceps (Long, medial, short) which is very important for developing maximum size and strength gains since triceps make up 2/3 of upper arm mass. So, practice the bent knee bench dip consistently, and you’ll start to see a lot of progress in your muscle tone and pressing strength.

In this Exercise

• Target Muscle Group: Triceps Brachii
• Type: Strength
• Mechanics: Compound
• Equipment: Bench
• Difficulty: Beginner

Exercise Instructions

1. Sit on the side of a bench and place your hands on the edge of the bench facing laterally away from your body.
2. Slide your butt off the bench and move your legs forward with knees bent so your arms are supporting your body weight.
3. Lower your body down until your arms are at a 90-degree angle and your butt is a few inches from the floor.
4. Push yourself up using your triceps until your arms are almost straight but don’t lockout at the top.
5. Repeat for the desired number of reps.

Variations & Tips

• You can straighten your legs to increase the level of difficulty or you can place a weight plate on your lap.
• Keep your torso straight with an upright posture and don’t allow your shoulders to move forward.
• Don’t go too far down or you’ll place too much stress on your shoulders.
• The bent-knee bench dip works all three tricep heads and is a compound exercise.

Watch: How to do a bent-knee bench dip

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