Feet-Elevated Bench Dip 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Compound
Force Type
Push
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Feet-Elevated Bench Dip is a bodyweight exercise primarily targeting the triceps, with secondary activation of the chest muscles. To perform this exercise, place your hands on a bench behind you and elevate your feet on another bench or platform to increase the intensity. By lowering your body towards the ground and then pushing back up, you engage the triceps to extend your arms while the chest is also involved to a lesser degree, providing additional support. This compound movement is effective for strengthening and toning the upper body, especially the triceps, without the need for additional equipment.
How to Perform
Position your hands: Sit on the edge of a bench or elevated platform with your hands resting next to your hips, fingers pointing forward or slightly outward. Ensure that your hands are shoulder-width apart for better stability.
Place your feet: Place your feet on a separate bench or elevated platform in front of you. Your legs should be fully extended with your feet flat on the surface. The higher the elevation of your feet, the more challenging the exercise becomes.
Start with your arms bent: Keep your arms straight but not locked at the elbows. Your body should be at a slight angle, and your torso should remain upright to avoid excessive leaning forward. This helps engage the triceps and chest effectively.
Lower your body: Slowly bend your elbows to lower your body towards the ground. Keep your elbows pointing backward (not outward), maintaining a controlled motion. Continue lowering until your upper arms are parallel to the floor or slightly deeper, ensuring your shoulders don't move too far forward.
Push back up: Push through your palms, straightening your arms to lift your body back up to the starting position. Focus on using your triceps to extend your elbows and raise your body. Ensure your chest remains engaged as you push.
Repeat: Perform the desired number of repetitions, maintaining proper form throughout. Keep your core engaged to help stabilize your body, and avoid letting your lower back arch excessively.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your hands shoulder-width apart on the bench with fingers pointing forward.
Elevate your feet on a separate bench to increase intensity.
Ensure your legs are extended and feet are flat on the elevated surface.
Lower your body by bending your elbows, keeping them pointing backward.
Keep your chest lifted and torso upright during the movement.
Lower your body until your upper arms are parallel to the floor or slightly deeper.
Push through your palms to raise your body back up, fully extending your elbows.
Engage your core to maintain stability and avoid excessive lower back arching.
Control the movement, both when lowering and pushing up.
Perform the exercise in a slow, deliberate motion to maximize muscle engagement.
How Not to Perform
Avoid flaring elbows outward: Do not allow your elbows to point out to the sides as you lower your body. Keep them pointing backward to avoid unnecessary shoulder strain and ensure proper tricep activation.
Don’t lean forward excessively: Avoid leaning your upper body too far forward, which can shift the focus away from your triceps and increase stress on your shoulders and lower back. Keep your torso upright and aligned.
Don’t lock your elbows at the top: Do not fully lock your elbows at the top of the movement. This can place unnecessary strain on your elbow joints. Stop just short of locking to maintain tension on the triceps throughout the exercise.
Avoid sagging hips: Don’t let your hips sag toward the ground, as this can strain your lower back. Engage your core to keep your body in a straight line throughout the movement.
Don’t rush the movement: Avoid performing the exercise too quickly, as this can reduce muscle activation and increase the risk of injury. Control both the lowering and pushing phases for maximum benefit.
Don’t use momentum: Avoid using momentum or jerking your body upward. Focus on steady, controlled movements to fully engage the triceps and chest.
Don’t neglect your feet placement: Avoid placing your feet too close to your body, as this reduces the effectiveness of the exercise. Keep your feet extended and placed firmly on the elevated surface for maximum challenge.
Don’t overextend your range of motion: Avoid lowering your body too deeply if it causes discomfort in your shoulders or elbows. Only lower as far as you can maintain good form and comfort.
Avoid neglecting your core: Don’t forget to engage your core during the exercise. A weak core can lead to instability, which can increase the risk of injury and reduce the focus on the target muscles.
Don’t ignore your hand placement: Avoid placing your hands too far apart or too close together, as this can change the emphasis on the triceps and chest. Keep them shoulder-width apart for proper muscle activation.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
