Feet-Elevated Bench Dip

Body region

• Arms
• Chest
• Shoulders

Muscles

Main

• Triceps

Helps

• Deltoid
• Pectoralis Major

Holds

• Serratus Anterior
• Rectus Abdominis

Equipment

• Flat Bench

Technique

1. Perch on one bench with your palms beside your hips, place your heels on a second bench or box and slide your hips off the seat.
2. Hold your body straight with arms extended and shoulders pressed down.
3. Bend the elbows to lower your hips until your upper arms are about parallel to the floor.
4. Press through the palms to straighten the arms.

Cues

• Keep the hips close to the bench.
• Elbows point back, not out.

Common mistakes

• Dropping so low that the shoulders roll forward and strain.
• Letting the elbows flare out.
• Shrugging toward the ears.

Alternatives

• Bench Dip
• Floor Triceps Dip