Triceps · Body weight · Beginner
How to do Rough Bench Dip (Knees Bent)
The bench dip (knees bent) is a bodyweight exercise that primarily targets the triceps, with secondary emphasis on the chest and shoulders. It is performed using a bench or chair and is suitable for building upper arm strength.
- Primary muscle
- Triceps
- Equipment
- Body weight
- Level
- Beginner
- Category
- Triceps
How to do Rough Bench Dip (Knees Bent), step by step
- Sit on the edge of a bench or chair with your hands gripping the edge next to your hips.
- Slide your butt off the bench and straighten your legs in front of you, keeping your heels on the ground.
- Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
- Pause for a moment at the bottom, then push yourself back up to the starting position.
- Repeat for the desired number of repetitions. Emphasize rough control.
Track Rough Bench Dip (Knees Bent) in SPLYT
Rough Bench Dip (Knees Bent) is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.
More triceps exercises
Side Push-upTriceps · Body weight
Stalder PressTriceps · Body weight
Stalder Press StaticTriceps · Body weight
Three Bench DipTriceps · Body weight
Rough Ez Barbell Seated Triceps ExtensionTriceps · Ez barbell
Ski ErgometerTriceps · Skierg machine
Smith Close-grip Bench PressTriceps · Smith machine
Smith Machine Decline Close Grip Bench PressTriceps · Smith machine
