Bent-knee bench dip

The bench dip with the knees bent and the feet flat on the floor close in, so the legs take more of the body's weight: NASM's first way to make the bench dip easier.

Dip family

Bent-knee bench dip

Easier option

The bench dip with the knees bent and the feet flat on the floor close in, so the legs take more of the body's weight: NASM's first way to make the bench dip easier.

DemandEasy

Equipment requiredA bench or box

Muscle focusTriceps · Chest · Shoulders

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Source-researched guide. Clinical review is pending.

How to move

Sit on the edge of a secure bench, grip the edge beside the hips, and walk the feet out only until the knees are over the ankles.
Slide the hips off the bench and bend the elbows straight back to lower the body, to about a right angle at the elbows or less.
Press back up through the hands, pushing through the feet as much as you need.

Form cues

Keep the shoulder blades back and down.
Walk the feet further out, with straighter legs, as it gets easy.

Practice and cautions

No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.

Lower only as far as the front of the shoulder is comfortable. This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

NASM · Bench dips (feet closer or the knees bent to reduce the load) ↗

No variation is labeled clinically validated.

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What it works

Muscles

Main: Triceps. Also: Chest, Shoulders.

Equipment

A bench or box

Level

Beginner. See the easier and harder options above.

Similar moves

3D demoBench dipBeginner · A bench or box

Knee push-up demonstrated on the 3D figure

3D demoKnee push-upBeginner · No equipment

Dip machine demonstrated on the 3D figure

3D demoDip machineBeginner · Strength machine

Seated bent-knee calf raise (soleus raise) demonstrated on the 3D figure

3D demoSeated bent-knee calf raise (soleus raise)Beginner · A bench or box

Bent-Knee Hip Raise demonstrated on the 3D figure

3D demoBent-Knee Hip RaiseBeginner · No equipment

Archer push-up demonstrated on the 3D figure

3D demoArcher push-upAdvanced · No equipment

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Questions people ask

What muscles does the Bent-knee bench dip work?

Mainly the triceps, with help from the chest and shoulders.

What equipment do I need for the Bent-knee bench dip?

A bench or box.

Is the Bent-knee bench dip good for beginners?

It is graded beginner, so it suits most people starting out. When it feels easy, try the Parallel bar dip.

How do I make the Bent-knee bench dip harder?

Progress to the Parallel bar dip, or add load, range or slower lowering once your form is solid.