Skip to content
Vytal
ScanTrainingBodyWidgetsInsightsFAQ
Open appSign inGet started
Vytal

Every meal. Every set. One clear picture.

Popular foods

  • Chicken breast
  • Egg
  • Rolled oats
  • All 800+ foods

Popular exercises

  • Barbell bench press
  • Barbell full squat
  • Barbell deadlift
  • All 1,500+ exercises

Workout plans

  • Push / Pull / Legs
  • Hyrox Prep
  • 4-Day Upper / Lower
  • All 40+ plans

Help

  • FAQ
  • Contact

© 2026 Vytal

PrivacyCookiesTerms
All exercises

Bench dip (knees bent)

Beginner

Bench dip (knees bent) is a compound bodyweight exercise for the triceps, also working the chest and front delts.

What it works

Primary muscle

Triceps

Also works

ChestFront delts

Equipment
Bodyweight
Type
Compound · Push
Logged as
Bodyweight + added weight
Suggested rest
2 min

How to do it

  1. 1Sit on the edge of a bench or chair with your hands gripping the edge next to your hips.
  2. 2Slide your butt off the bench and straighten your legs in front of you, keeping your heels on the ground.
  3. 3Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
  4. 4Pause for a moment at the bottom, then push yourself back up to the starting position.
  5. 5Repeat for the desired number of repetitions.

What to do instead

  • Lever seated dipMachine
  • Assisted triceps dip (kneeling)Machine
  • Lever overhand triceps dipMachine
  • Bench dip on floorBodyweight
  • Triceps dip (bench leg)Bodyweight
  • Triceps dipBodyweight

Easier variations

  • Assisted triceps dip (kneeling)Machine

Harder variations

  • Weighted bench dipWeight plate
  • Exercise ball dipOther
  • Reverse dipBodyweight
  • Triceps dip (between benches)Bodyweight
Logged today · 2 min restBench dip (knees bent)

Track it in Vytal, free

Log every set, run the rest timer between them, and keep every personal record you beat.

Create free account

More Arms exercises

  • Assisted standing triceps extension (with towel)Other
  • Band alternating biceps curlResistance band
  • Band biceps curlResistance band
  • Band close-grip push-upResistance band
  • Band concentration curlResistance band
  • Band cross chest biceps curlResistance band