Arms · Bodyweight
Knees Bent Bench Dip
How to do the knees bent bench dip, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- HorizontalPush
- Mechanic
- Compound
How to do it
Sit on the edge of a bench, place your hands beside your hips, and walk your feet out with your knees bent at about ninety degrees. Slide your hips off the bench and lower your body by bending your elbows until your upper arms are parallel to the floor, then press back up.
- 1Feel your triceps driving you back up
- 2Keep your elbows pointing straight back, not flaring out
- 3Lower until your upper arms are parallel to the floor
Common mistakes
- Don't let your shoulders roll forward at the bottom
- Avoid dipping so low it strains your shoulders
- Don't push up through your legs to cheat the rep
Muscles worked
The knees bent bench dip mainly works the triceps and lower chest, with the mid chest and front delts assisting.
- TricepsPrimary
- Lower ChestPrimary
- Mid ChestSupport
- Front DeltsSupport
- ForearmsMinor
- Upper ChestMinor
- Upper AbsMinor
Kovo programs the knees bent bench dip for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More triceps exercises
- How to do the bent-over tricep extension
- How to do the crossbody tricep extension
- How to do the cable katana tricep extension
- How to do the cable single arm tricep extension
- How to do the kickback
- How to do the lying tricep extension
Last reviewed June 2026.