Feet Elevated Bench Dip
In SetGrip: Bench Dip (Feet Elevated)
- Primary muscleTriceps
- EquipmentBodyweight
- DifficultyBeginner
- TypeCompound · Push
Straightening your legs out in front with only the heels down removes the help bent knees provide, so your triceps take a larger cut of your bodyweight on every rep. It sits neatly between the knees-bent bench dip and the between-benches version, making it a natural second step.
How to do the Feet Elevated Bench Dip
- Sit on the edge of a bench with your hands gripping the edge, fingers pointing forward.
- Walk your feet forward, sliding your butt off the bench, and straighten your arms.
- Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
- Push through your palms to straighten your arms and return to the starting position.
- Repeat for the desired number of repetitions.
Tip: Lock the elbows out with the shoulders pulled down and back, never shrugged up.
Muscles worked
Primary
Triceps · Arms
The triceps extend the elbow to lock out the top, and they take over completely when you stay upright with the elbows tucked.
Common mistakes
- Diving too deep — going far below the point where the upper arm is parallel to the floor stresses the front of the shoulder; stop when you feel a stretch across the chest and press back up.
- Shoulders rolling forward — keep the shoulder blades pulled back and down, and stop the descent before they rotate forward.
- Not choosing a target — leaning forward with elbows out hits the chest, while staying upright with elbows tucked hits the triceps; pick one and hold that position for the whole set.
- Hands too far behind — this pushes the shoulders into a bad position; keep the hands close under the shoulders or use parallel bars instead.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Dips go early in a push session as a main pressing movement, or after bench press for extra chest and triceps volume. They superset naturally with pull-ups or chin-ups on the same station.
Variations and alternatives
Similar exercises
Frequently asked questions
What muscles does the Feet Elevated Bench Dip work?
The Feet Elevated Bench Dip primarily works the triceps. It also involves the pectorals and delts, which assist the movement and stabilise the joints.
Is the Feet Elevated Bench Dip good for beginners?
Yes. The Feet Elevated Bench Dip is rated beginner: it uses no equipment beyond your bodyweight and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Feet Elevated Bench Dip?
If you cannot do the Feet Elevated Bench Dip, try the Kneeling Machine Assisted Dip, the Machine Dip or the Machine Seated Dip. Each of them trains the triceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Feet Elevated Bench Dip, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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