Feet-elevated bench dip

The feet-elevated bench dip is a popular bodyweight exercise for building the triceps, chest, and shoulders. Elevating the feet brings more chest and shoulder into the movement, but also allows for extra weight on the hips. If these bother your shoulders, try performing them between two benches or chairs rather than on a single bench.


  1. Builds stronger, more muscular triceps and chest
  2. Great for burnout sets at the end of an arm workout
  3. Can be performed using chairs or any other elevated surface
  4. Extra weight can be added without a dip belt

Feet-elevated bench dip Images


Feet-elevated bench dip Instructions

Feet-elevated bench dip muscle diagram
  1. For this exercise you will need to place a bench behind your back. With the bench perpendicular to your body, and while looking away from it, hold on to the bench on its edge with the hands fully extended, separated at shoulder width. The legs will be extended forward, bent at the waist and perpendicular to your torso. This will be your starting position.
  2. Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm. Tip: Keep the elbows as close as possible throughout the movement. Forearms should always be pointing down.
  3. Using your triceps to bring your torso up again, lift yourself back to the starting position.
  4. Repeat for the recommended amount of repetitions.

Variations: You can place your legs on top of another flat bench in front of you in order to make the exercise more challenging. If that variation also becomes easy, then you can have a partner place plates on top of your lap. Make sure that in this case the partner ensures that the weights stay there throughout the movement.