VARIATIONS
Feet-Elevated Bench Dip
Heels elevated on second bench or box behind body.
This intermediate bodyweight movement targets the triceps while increasing load on the anterior deltoids and upper chest by elevating the feet. It builds pressing strength without requiring external equipment.
HOW TO DO IT
- Place your hands on a stable bench behind you with fingers pointing forward.
- Extend your legs and rest your heels on a second bench or box.
- Lower your body by bending your elbows until your upper arms are parallel to the floor.
- Push through your palms to extend your arms and return to the starting position.
- Keep your hips close to the bench throughout the entire movement.
COMMON MISTAKES
- Flaring elbows out wide instead of keeping them tucked.
- Dipping too low and stressing the anterior shoulder capsule.
- Allowing hips to sag away from the bench support.
- Locking elbows abruptly at the top of the movement.
TIPS
- Drive through the center of your palms to protect your wrists.
- Keep your shoulder blades retracted to stabilize the shoulder joint.
- Maintain a slight forward lean to emphasize triceps engagement.
SAFETY
- Avoid this movement if you have existing shoulder impingement or instability.
- Ensure both benches are stable and will not slide during execution.
DETAILS
- Muscles
- Triceps
- Equipment
- Bodyweight
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Dip
- Arms
- Both
- Legs
- Both
- Arms straight or bent
- Bent arms
- Hand orientation
- Pronated (palms down / away)
- Torso lean
- Upright
- Body position
- Seated
- Body support
- One knee and hand on a bench
- What is raised
- Feet elevated
SIMILAR EXERCISES
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