Fitness Volt
  • News
    • Bodybuilding
    • Strongman
    • Powerlifting
    • Armwrestling
    • CrossFit
    • Results
    • Arnold Classic
    • Mr. Olympia
    • 2025 WSM
  • Workouts
    • Training
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Muscle Groups
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Mobility & Stretching
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Supplements
    • Reviews
    • Food Facts
  • Calculators
  • More
    • Forum
    • Strength Standards
    • DIY
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
  • News
    • Bodybuilding
    • Strongman
    • Powerlifting
    • Armwrestling
    • CrossFit
    • Results
    • Arnold Classic
    • Mr. Olympia
    • 2025 WSM
  • Workouts
    • Training
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Muscle Groups
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Mobility & Stretching
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Supplements
    • Reviews
    • Food Facts
  • Calculators
  • More
    • Forum
    • Strength Standards
    • DIY
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
No Result
View All Result
Home » Exercise Guides » Arms

Transform Your Triceps: Bent-Knee Bench Dip Guide

The correct way to do a bent-knee bench dip.

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:12 AM EDT

Ask Question?

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.

Bent-knee Bench Dip Details
Basic Information
Body Part
Upper body
Primary Muscles
Anterior Deltoid, Latissimus Dorsi, Pectoralis major, Rhomboids, Triceps brachii
Secondary Muscles
Core Muscles, Trapezius
Equipment
Bench Or Sturdy Chair, Exercise Mat
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Push
Force Type
Isotonic
Unilateral/Bilateral
Bilateral
Compound/Isolation
Compound
Bodyweight Exercise
Yes
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Hypertrophy
Suitable Workout Phases
Main workout
Risk Level
Moderate
Weight Category
Bodyweight
Recommended Rep Ranges
GoalRep Range
Strength6-8
Hypertrophy8-12
Endurance15-20
Power3-5
Muscular endurance15-20
Stability core8-12
Flexibility mobility8-12
Similar Exercises
  • Straight-Back Seated Cable Row: Strengthen Your Back & Arms
  • Barbell Rear Delt Raise: Sculpt Your Upper Back and Shoulders
  • Master Tricep Dips: Build Stronger Triceps & Shoulders Fast!
  • Toes to Bar: Mastering the Ultimate Core & Hip Flexor Workout

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

 


If you have any questions or need further clarification about this article, please leave a comment below, and Dr. Malik will get back to you as soon as possible.

Get Fitter, Faster

Level Up Your Fitness: Join our 💪 strong community in Fitness Volt Newsletter. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. Subscribe for free!

Please wait...
You're In! Let's Crush Your Fitness Goals Together

Expect expert-backed workouts, nutrition advice, the latest in strength sports, and a whole lot of motivation heading your way.

Stay on top of the latest fitness news and updates by adding Fitness Volt to your Google News feed: Follow us on Google News You can also follow us on Twitter, Facebook, Instagram, and YouTube for even more content.
Facebook Twitter Reddit Flipboard LinkedIn Pinterest
Categories: Arms Chest Exercise Guides
Previous Post

Arnold Schwarzenegger Is ‘Officially Back’ Looking Healthy After The Surgery

Next Post

Cable Front Raise: Target Your Shoulders for Optimal Strength

Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

Related

Farmers Walk Bodyweight Challenge
Training

Challenge: Carry Your Bodyweight for 100 Feet Without Dropping (The Farmer’s Walk Test)

Morning Bodyweight Workout
Training

“Sunrise Shredder”: The 20-Minute Morning Bodyweight Workout to Torch Calories Before the Summer Heat

Exercises For Sculpted Shoulders
Training

The 7 Best Trainer-Approved Exercises for Sculpted Shoulders

Barbell Rollout From Bench Guide
Arms

Barbell Rollout From Bench: The Ultimate Guide for Strong Abs

Barbell Rear Lunge Guide
Core

Barbell Rear Lunge: The Key to Unlocking Your Glute Potential

Band Push Sit Up Guide
Arms

Band Push Sit-Ups: The Ultimate Core Exercise for Toned Abs

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

Forget the Gym: Get Visible Abs at Home With This 3-Move Bodyweight Workout

Bodybuilder Erin Stern Reveals 8 Simple Swaps to Burn Belly Fat Faster

Breon Ansley Confirms Plan to Compete in Classic Physique at 2025 Olympia After 212 Attempt Falls Through

Arnold Schwarzenegger Reveals If GLP-1 Weight Loss Drugs Destroy Your Muscle

Bodybuilder Dennis Wolf Still Ripped at 46, Discusses His Health in Retirement

Stiff Hips? Do This One Daily Exercise to Unstick & Strengthen

Fitness Volt

At Fitness Volt, our mission is to empower every individual on their fitness journey by providing expert advice, the latest research, and comprehensive resources. Whether you are a beginner or an elite athlete, we are here to support your goals with trustworthy and up-to-date information in strength, fitness, and nutrition. Read more.

For inquiries, please contact us at:
Email: [email protected]

About Us | Careers | Contact Form

Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • WSM
  • Powerlifting
  • CrossFit
  • Workouts
  • Exercises
  • Training
  • Reviews
  • Nutrition
  • Discussion Forum

More

  • Calculators
  • Fasting
  • Mastering The Deadlift
  • Workout Plans
  • At-Home Workouts
  • Programs
  • Supplements
  • Newsletter
  • Review Process
  • Accessibility
  • Advertise
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy
  • Cookies
  • Disclaimer

© Copyright 2010 - 2024 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • News
    • Bodybuilding
    • Powerlifting
    • Strongman
    • Armwrestling
    • CrossFit
    • Results
    • Mr. Olympia
    • 2024 WSM
    • Arnold Classic
  • Forum
  • Workouts
    • Training
    • Workout Plans
    • Muscle Groups
    • Celebrity Workouts
    • Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Supplements
    • Nutrition Tips
    • Reviews
    • Food Facts
  • Fitness Calculator
  • More
    • DIY
    • Strength Standards
    • Motivation
    • Videos

© Copyright 2010 - 2024 Fitness Volt IBC. All Rights Reserved.