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Beginner
- Difficulty
- Beginner
- Movement type
- Strength
- Primary muscles
- Triceps
- Equipment
- Bodyweight
Bench Dip (Knees Bent)
4 steps Updated 29/08/2026
Bench Dip (Knees Bent) is a bodyweight exercise targeting Triceps (triceps brachii).
Step by step
How to perform it
- 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.
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Variations and related exercises
3 Leg Chatarunga Pose
Alternate Punching
Archer Push Up
Band Bent Over One Arm Kickback
Last updated: 29/08/2026
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Bench Dip (Knees Bent)
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