Feet-Elevated Bench Dip
Bench dips with feet on a second support, targeting the triceps.
How to do it
- Sit on the edge of a bench with palms beside your hips and fingers pointing forward.
- Rest your feet on a second support in front of you with legs nearly straight.
- Slide your hips off the bench and straighten your arms, keeping shoulders away from your ears.
- Bend the elbows back and lower until the shoulders are about level with the elbows.
- Keep your elbows pointing back rather than flaring out.
- Press up with the triceps until the arms are fully straight, without jerking.
Key technique cue
Hands on a bench behind you, feet on a second bench, lower by bending the elbows back, press up through the triceps.
Common mistakes
- ✕ Lowering too deep and loading the front of the shoulders
- ✕ Elbows flaring out to the sides
- ✕ Shoulders shrugged toward the ears
- ✕ Jerky reps and incomplete lockout
Benefits
- ✓ Triceps strength
- ✓ Shoulder girdle stability
- ✓ Effective work with no extra equipment
Progression: from easier to harder
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Step 1 - Step 2 You are here
- Feet-Elevated Bench Dip
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Step 3
About the exercise
A bodyweight exercise for the triceps that also works the front delts and lower chest. Raising the feet makes it harder than the standard bench dip. Best for those who already handle bent-knee dips with control.
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