Arms · Bodyweight
Dip Bent Knees with Chair
How to do the dip bent knees with chair, 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
- VerticalPush
- Mechanic
- Compound
How to do it
Sit on the edge of a sturdy chair and place your hands beside your hips gripping the front edge. Slide your hips off the seat with your knees bent and feet flat, then bend your elbows to lower your body, and press back up to straighten your arms. Bending the knees keeps the load manageable.
- 1Feel your triceps drive you back up out of the bottom
- 2Keep your hips close to the chair as you lower
- 3Keep your chest up and shoulders down away from your ears
Common mistakes
- Don't flare your elbows wide; keep them pointing back
- Avoid letting your shoulders shrug or roll forward
- Don't drop too fast or bounce out of the bottom
Muscles worked
The dip bent knees with chair mainly works the triceps, with the front delts and lower chest assisting.
- TricepsPrimary
- Front DeltsSupport
- Lower ChestSupport
- ForearmsMinor
- Mid ChestMinor
- Lower TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
Kovo programs the dip bent knees with chair 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.