Bench Triceps Dip (Feet Elevated)
Advanced
Also known as: Feet-Elevated Bench Dip · Elevated Bench Dip
Expert Advice
If you cannot rise without shrugging, switch to the knees-bent bench dip with feet on the floor.
How-to-do Steps
- Sit on a flat bench, sturdy chair, or firm couch edge with hands beside your hips.
- Place both heels on a second flat bench with your legs extended forward.
- Slide your hips off the edge, keeping your torso upright and arms straight.
- Bend both elbows to lower your hips only as far as your shoulders comfortably allow.
- Press through both palms to straighten your elbows, then repeat with your heels supported.
Common Mistakes
- Hips drift forwardFix: keep them close to the edge throughout each repetition.
- Elbows flare sidewaysFix: guide them backward as you lower.
Coach Cues
Hips close to benchElbows point backPress through both palms
Short reminders to keep in mind during every set.
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Muscles Worked
Bench Triceps Dip (Feet Elevated) primarily targets the Triceps, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Triceps70%
Secondary
Shoulders15%
Chest15%
Equipment
Body Weight
Special Bench
Exercise Type
Strength
Why Level 4?
Advanced
Loaded shoulder extension demands careful depth control, especially with feet elevated.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Variations
Easier Variation
Harder Variation
Frequently Asked Questions
What muscles does Bench Triceps Dip (Feet Elevated) work?
Bench Triceps Dip (Feet Elevated) primarily targets the Triceps. Secondary muscles involved include Shoulders, Chest. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Bench Triceps Dip (Feet Elevated)?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Bench Triceps Dip (Feet Elevated) suitable for beginners?
Bench Triceps Dip (Feet Elevated) is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
What are the most common mistakes when doing Bench Triceps Dip (Feet Elevated)?
Hips drift forward: keep them close to the edge throughout each repetition. Elbows flare sideways: guide them backward as you lower.
