# Bench Dip with Knee Raise

A bench dip that adds a bent-knee raise of one leg at the bottom of each rep, targeting the triceps with help from the front delts and chest. Standing on one foot takes most of the leg assistance away.

- Beginner · Compound
- Equipment: Flat bench
- HD video: https://media.seto.fit/exercises/dip-leg-raise-on-couch/video/male.mp4
- HTML: https://seto.fit/exercises/bench-dip-with-knee-raise/

## Muscles worked

- Triceps: 9/10
- Front delts: 6/10
- Lower chest: 5/10
- Traps: 3/10

## How to do the Bench Dip with Knee Raise

1. Sit on a bench's edge, placing your hands beside your hips.
2. Slide your hips forward, placing your feet firmly on the floor ahead.
3. Lower until your elbows reach about 90 degrees, lifting one knee.
4. Push back up, arms straight, and set the foot down.
5. Switch legs every rep, keeping hips near the bench.

### Full technique — 7 steps

1. Sit on the edge of a bench and place your hands beside your hips on the edge.
2. Slide your hips forward off the bench and set your feet on the floor in front.
3. Support your weight with arms straight, keeping your back close to the bench.
4. Bend your elbows and lower your body while lifting one knee toward your chest.
5. Descend until your elbows reach roughly 90 degrees or shoulder position becomes uncomfortable.
6. Press through your palms to straighten your arms and return the foot to the floor.
7. Repeat with the other leg, alternating legs each rep.

## Common mistakes

- Letting hips drift too far forward
- Dropping into excessive shoulder extension
- Pushing off the planted foot
- Swinging legs for momentum
- Cutting the bottom range short

## Form cues

- Stay close to bench
- Press through the palms
- Knee up as you lower
- Stop at comfortable depth

## How much to do

- **Strength**: 3–4 sets of 6–10 reps · rest 1 min 30 s · 2 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 8–15 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, lift 1 s
- **Endurance** (best fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Machine**: [Seated Dip Machine](https://seto.fit/exercises/seated-dip-machine/)
- **Weight plates**: [Plate Curl to Press with Triceps Extension](https://seto.fit/exercises/plate-curl-to-press-with-triceps-extension/)
- **Dumbbells**: [Dumbbell Curl to Press with Triceps Extension](https://seto.fit/exercises/dumbbell-curl-to-press-with-triceps-extension/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Bench Dip with Leg Curl](https://seto.fit/exercises/bench-dip-with-leg-curl/) — 40% of bodyweight
- Easier: [Bench Dip](https://seto.fit/exercises/bench-dip/) — 45% of bodyweight
- **This exercise: Bench Dip with Knee Raise — 55% of bodyweight**
- Harder: [Chest Dip](https://seto.fit/exercises/chest-dip/) — 100% of bodyweight

## Quick answers

### What muscles does the Bench Dip with Knee Raise work?

Primary: Triceps 9/10. Also works: Front delts 6/10, Lower chest 5/10, Traps 3/10.

### When should I do the Bench Dip with Knee Raise in a workout?

Accessory. Goes after the main lifts. ≈ 6 min with rest.

### How many sets and reps of the Bench Dip with Knee Raise?

Strength: 3–4 sets of 6–10 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 8–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Bench Dip with Knee Raise?

Machine: Seated Dip Machine. Weight plates: Plate Curl to Press with Triceps Extension. Dumbbells: Dumbbell Curl to Press with Triceps Extension.

### What is an easier version of the Bench Dip with Knee Raise?

Bench Dip (45% of bodyweight), Bench Dip with Leg Curl (40% of bodyweight).

### What is a harder version of the Bench Dip with Knee Raise?

Chest Dip (100% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

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