Feet-Elevated Bench Dip

Also known as: Bench Dip Between Benches, Elevated Bench Dip, Feet-Up Bench Dip

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Body Part: Triceps

Description

Place your hands on a bench behind you and your heels on a second bench in front, keeping your legs straight. Bend your elbows to lower your body close to the rear bench, then press through your palms to return to straight arms. Use a controlled depth and keep your shoulders down throughout.

How to Perform

Place two sturdy benches parallel to each other, far enough apart that you can rest your heels on one bench while supporting yourself with your hands on the other.
Sit on the edge of the bench behind you and place your hands beside your hips, fingers pointing toward your feet. Grip the bench edge firmly.
Extend your legs and place your heels on the opposite bench. Lift your hips off the supporting bench and keep them close to its edge.
Start with your arms straight but not forcefully locked, chest open, shoulders down and core braced.
Bend your elbows straight behind you and lower your body in a controlled motion. Keep your hips close to the bench and avoid letting your shoulders roll forward.
Lower until your upper arms are about parallel to the floor, or stop earlier if you feel discomfort in the front of your shoulders.
Press through your palms to straighten your elbows and return to the starting position. Keep your legs straight and heels supported on the other bench.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Check that both benches are stable and cannot slide.
Position your hands just outside hip width on the rear bench.
Distribute pressure evenly through both palms.
Keep your elbows close to your body.
Relax your neck and look forward.

Common Mistakes

Dropping the hips too far below the bench, which overloads the front of the shoulders.
Moving the feet or bending the knees to make the exercise easier when the goal is a feet-elevated dip.
Stopping the upward phase before the elbows straighten.
Letting the chest collapse and the upper back round forward.
Using momentum or bouncing out of the bottom position instead of pressing smoothly.
Keeping the hands too far behind the hips, which increases shoulder strain.