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Triceps · Intermediate

Bench Dip with Feet Elevated

Harder bench-dip variation with the heels supported on a second stable bench.

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Bench Dip with Feet Elevated demonstration

Exercise overview

Training details

TricepsShouldersChest

Equipment

Bodyweight

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Place two stable benches parallel and about leg length apart.
  2. 02Grip one bench beside your hips and place both heels on the second bench with the legs straight.
  3. 03Move the hips just off the hand bench, keep the chest lifted, and bend the elbows backward.
  4. 04Lower only to a comfortable shoulder depth while keeping the hips close to the bench.
  5. 05Press through the palms to straighten the elbows without bouncing or pushing from the heels.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionStraight-Leg Bench DipRelated variationBench Dip on Stability BallHarder progressionThree Bench DipRelated variationBent-Knee Bench DipRelated variationDumbbell-Loaded Bench DipRelated variationExercise Ball Dip

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteClose-Grip Bench PressComparable substituteDiamond Push-UpComparable substituteCable Triceps PushdownComparable substituteHand Stand Push UpComparable substituteBench PressComparable substituteMachine-Assisted Dip

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