How to do the Bench Dip with Knee Raise
- Sit on a bench's edge, placing your hands beside your hips.
- Slide your hips forward, placing your feet firmly on the floor ahead.
- Lower until your elbows reach about 90 degrees, lifting one knee.
- Push back up, arms straight, and set the foot down.
- Switch legs every rep, keeping hips near the bench.
Full technique — 7 steps
- Sit on the edge of a bench and place your hands beside your hips on the edge.
- Slide your hips forward off the bench and set your feet on the floor in front.
- Support your weight with arms straight, keeping your back close to the bench.
- Bend your elbows and lower your body while lifting one knee toward your chest.
- Descend until your elbows reach roughly 90 degrees or shoulder position becomes uncomfortable.
- Press through your palms to straighten your arms and return the foot to the floor.
- 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
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
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
- Easier Bench Dip
- This exercise Bench Dip with Knee Raise
- Harder Chest Dip
Too hard for now? Start with the Bench Dip.
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).
