Bench Dip Feet Elevated

The advanced bodyweight tricep builder — significantly increases resistance by elevating feet for maximum tricep overload

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⚡ Quick Reference

Aspect	Details
Pattern	Push (Vertical)
Primary Muscles	Triceps
Secondary Muscles	Front Delts, Chest
Equipment	Two Benches or Elevated Surfaces
Difficulty	⭐⭐ Intermediate
Priority	🟡 Accessory

Movement Summary

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🎯 Setup

Starting Position

1. Bench positioning: Place two benches parallel, 3-4 feet apart
2. Bench height: Both benches should be same height (standard bench height)
3. Hand placement: Hands on edge of first bench, shoulder-width, fingers forward
4. Foot placement: Heels on second bench, legs straight
5. Starting position: Arms straight, hips suspended between benches

Equipment Setup

Equipment	Setting	Notes
Bench distance	3-4 feet apart	Adjust for leg length
Bench stability	Both must be stable	Secure against wall if needed
Bench height	Same height	Prevents uneven body position

Setup Cue

"Create a straight line from heels to shoulders, hands tight to hips, core braced"

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🔄 Execution

The Movement

⬇️ Lowering

What's happening: Controlled descent with increased bodyweight resistance

1. Start with arms straight, body forming straight line
2. Take a big breath and brace core hard
3. Bend elbows, lowering hips toward floor
4. Keep elbows pointing straight back (not flared)
5. Lower until upper arms parallel to floor (elbows at 90°)

Tempo: 2-3 seconds

Feel: Intense stretch and tension in triceps, more resistance than standard bench dip

⏸️ Bottom Position

What's happening: Maximum tricep stretch under heavy load

1. Upper arms parallel to floor (elbows at ~90°)
2. Core stays braced — maintain straight body line
3. Shoulders remain down (not shrugged to ears)
4. Don't relax — maintain constant tension
5. Hips should be close to hand bench

Common error here: Going too deep or allowing hips to sag. Maintain body alignment and stop at 90°.

⬆️ Pressing

What's happening: Powerful press through increased resistance

1. Drive hard through hands to straighten arms
2. "Push the bench into the floor"
3. Keep core braced to prevent hip sagging
4. Maintain straight body line throughout
5. Elbows stay tucked, pointing back

Tempo: 1-2 seconds (powerful but controlled)

Feel: Triceps working maximally to extend arms against bodyweight

🔝 Lockout

What's happening: Full arm extension at top

1. Lock elbows completely at top
2. Maintain straight line from heels to shoulders
3. Shoulders stay down and back
4. Core stays braced
5. Reset breath for next rep

Key Cues

Primary Cues

• "Plank position throughout" — prevents hip sagging
• "Shoulders away from ears" — maintains shoulder health
• "Elbows back, not out" — protects shoulders, maximizes triceps
• "Stop at 90 degrees" — prevents excessive shoulder stress

Tempo Guide

Goal	Tempo	Example
Strength	3-0-1-0	3s down, no pause, 1s up, no pause
Hypertrophy	3-1-2-0	3s down, 1s pause, 2s up, no pause
Endurance	2-0-2-0	2s down, no pause, 2s up, no pause

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Triceps Brachii	Elbow extension — straightening arms against increased load	█████████░ 95%

Secondary Muscles

Muscle	Action	Activation
Anterior Deltoid	Shoulder extension — assist in pressing motion	███████░░░ 65%
Pectoralis Major	Shoulder adduction — assist in pressing	█████░░░░░ 55%

Stabilizers

Muscle	Role
Core/Abs	Maintain rigid plank position, prevent hip sag
Glutes	Keep hips extended, maintain body line
Rotator Cuff	Stabilize shoulder under heavy load

Muscle Emphasis

Increased tricep activation: Feet elevated position increases resistance by ~50-70% compared to feet-on-floor version, resulting in much higher tricep recruitment.

Core engagement: This variation requires significant core stability to maintain body position.

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Hips sagging	Body forms V-shape	Reduces tricep work, strains lower back	Brace core, squeeze glutes
Going too deep	Lowering past 90° elbows	Extreme shoulder stress	Stop at parallel upper arms
Elbows flaring out	Elbows point to sides	Shoulder impingement risk	Keep elbows back
Shoulders shrugging	Shoulders rise to ears	Reduces effectiveness, strains neck	"Shoulders down and back"
Feet sliding off	Losing foot position	Dangerous, can cause fall	Secure foot placement, proper distance

Most Common Error

Hip sagging — the increased difficulty causes many people to lose core tension. This not only reduces tricep work but also strains the lower back. Think "rigid plank" throughout the movement.

Self-Check Checklist

• Body forms straight line from heels to shoulders
• Core stays braced throughout (no sagging)
• Elbows bend to 90° only (not deeper)
• Elbows point straight back (not flared)
• Shoulders remain down and back
• Full lockout at top of each rep

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🔀 Variations

By Difficulty

Easier Variations

Variation	Change	Why
Standard Bench Dip	Feet on floor	Reduces load by 50-70%
Single Leg Floor	One foot elevated, one on floor	Moderate difficulty increase
Lower Foot Platform	Feet on lower surface	Reduces angle, less resistance

Harder Variations

Variation	Change	Why
Weighted Feet Elevated Dip	Add weight plate on lap	Progressive overload
Deficit Bench Dip	Elevate hands on blocks	Increases ROM, harder
Single Leg Elevated Dip	One leg lifted	Instability challenge, more core

Tempo Variations

Variation	Change	Why
Slow Eccentric	5s lowering	Maximum time under tension
Pause at Bottom	3s pause at 90°	Eliminates momentum, pure strength
21s Method	7 bottom half, 7 top half, 7 full	Exhaustive muscle work

Equipment Variations

Equipment	Exercise Name	Key Difference
Parallel bars	Parallel Bar Dip	Free-hanging, harder, more ROM
Rings	Ring Dip	Instability adds significant difficulty
Dip station	Assisted Dip Machine	Can reduce weight with assistance

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load	RIR
Strength	3-4	5-8	2-3 min	Bodyweight or weighted	1-2
Hypertrophy	3-4	8-12	90-120s	Bodyweight or weighted	1-3
Endurance	2-3	12-20+	60-90s	Bodyweight	2-4

Workout Placement

Program Type	Placement	Rationale
Upper/Lower	Middle of upper day	After main press, before isolation
Push/Pull/Legs	Middle of push day	Main tricep builder
Full-body	After compounds	Tricep accessory
Arm day	First or second	Primary tricep exercise

Frequency

Training Level	Frequency	Volume Per Session
Beginner	1-2x/week	3 sets of 5-8 (if ready for this variation)
Intermediate	2x/week	3-4 sets of 8-12
Advanced	2-3x/week	4 sets (varied intensity/tempo)

Progression Scheme

Progressive Overload

This variation is significantly harder than standard bench dips. Progress by adding reps (5→12), then add weight in 5-10 lb increments on lap. Many people can add 1 rep per session initially.

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Bench Dip	Can't complete 5 reps with feet elevated
Eccentric Only	Building strength for this variation
Single Foot Elevated	Intermediate difficulty step

Progressions (Harder)

Exercise	When Ready	Link
Weighted Feet Elevated Dip	Can do 12+ reps with perfect form
Parallel Bar Dip	Ready for free-hanging dips
Ring Dip	Advanced instability challenge

Alternatives (Same Goal, Different Movement)

Heavy Load Focus

Alternative	Equipment	Good For
Close Grip Bench Press	Barbell	Maximum tricep loading
Weighted Parallel Dip	Dip belt, weight	Progressive heavy overload
Board Press	Boards, barbell	Lockout strength

Bodyweight Only

Alternative	Equipment
Parallel Bar Dip	Parallel bars or dip station
Ring Dip	Gymnastics rings
Diamond Push-Up	None (floor only)

Shoulder-Friendly

Alternative	Avoids
Tricep Pushdown	Shoulder extension stress
Close Grip Floor Press	Excessive shoulder ROM
Overhead Tricep Extension	Behind-body position

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Shoulder impingement	Pain increases with elevated feet	Regress to standard bench dip
Previous shoulder dislocation	High re-injury risk	Avoid, use tricep pushdowns
Elbow tendonitis	Aggravation under heavy load	Skip, use cable work instead
Wrist pain	Increased strain with more weight	Try parallettes or regress
Lower back issues	Core bracing may aggravate	Use standard dip or machine work

Stop Immediately If

• Sharp pain in shoulder (not muscle fatigue)
• Clicking or popping in shoulder with pain
• Elbow pain during movement
• Feeling of shoulder instability
• Lower back pain (not muscle fatigue)

Safe Modifications

Issue	Modification
Too difficult	Regress to standard bench dip
Shoulder discomfort	Reduce depth to <90° elbows
Wrist discomfort	Use parallettes or push-up handles
Hip sagging	Regress until core strength improves

Form Safety Checkpoints

Critical checks for safe execution:

1. Bench stability: Both benches must be completely stable and secure
2. Depth control: Stop at 90° elbows — use a mirror or film yourself
3. Core bracing: Maintain rigid plank — if core fails, end the set
4. Elbow tracking: Film from behind — elbows point straight back
5. Breathing: Never hold breath for multiple reps

Shoulder Safety

This variation puts more stress on shoulders than standard bench dips due to increased load. NEVER exceed 90° elbow angle, and always maintain shoulder blade retraction. If you have any shoulder issues, stick with standard bench dips or cable tricep work.

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Elbow	Flexion/Extension	0-90°	🔴 High
Shoulder	Extension	Moderate extension	🔴 High
Wrist	Extension stability	~45° extension	🟡 Moderate

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Shoulder	Full extension without pain	Can reach arms behind body comfortably	Use standard bench dip instead
Elbow	Full flexion to 90°	Can touch shoulders with hands	Should be adequate
Wrist	45° extension	Can place palms flat with fingers back	Use parallettes or handles
Hip	Full extension	Can hold plank position	Core work needed before this variation

Joint Health Note

The elevated foot position increases the load through shoulders and elbows by 50-70%. This creates significantly more joint stress than standard bench dips. Ensure you have healthy shoulders and elbows before attempting this variation.

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❓ Common Questions

How much harder is this than regular bench dips?

Approximately 50-70% harder. Elevating your feet increases the percentage of bodyweight being lifted from about 60% to 90-95%. If you can do 15 regular bench dips, you might only manage 6-8 with feet elevated.

How far apart should the benches be?

3-4 feet apart works for most people. Adjust based on your leg length — you want legs straight but comfortable. Too far creates excessive range of motion and shoulder stress.

My hips keep sagging — what's wrong?

Core strength issue. Brace your abs hard and squeeze your glutes throughout. If you can't maintain a straight body line, regress to standard bench dips and work on plank holds to build core strength.

Should I feel this more than regular bench dips?

Yes — you should feel significantly more tricep activation and fatigue. You'll also feel more core engagement. If you don't, check that your feet are actually elevated and your form is correct.

How do I progress from here?

Work up to 12+ clean reps, then either add weight (plate on lap), move to parallel bar dips, or try ring dips for an instability challenge.

Can I use chairs instead of benches?

Only if they're very stable and the same height. Chairs can slip or tip — much riskier than benches. If using chairs, place them against walls and test stability thoroughly before loading your weight.

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📚 Sources

Biomechanics & Muscle Activation:

• Boehlers, K.E. & Kory, L. (2011). Triceps Brachii Activation in Bodyweight Exercises — Tier B
• ACE Fitness Research — Bodyweight Exercise Intensity Variations — Tier B
• Contreras, B. (2013). Bodyweight Strength Training Anatomy — Tier C
• ExRx.net Exercise Analysis — Tier C

Programming:

• NSCA Essentials of Strength Training and Conditioning — Tier A
• Schoenfeld, B.J. (2010). The Mechanisms of Muscle Hypertrophy — Tier A
• Progressive Calisthenics — Tier C

Technique & Safety:

• Physical Therapy Guidelines for Shoulder-Safe Pressing — Tier B
• NASM Corrective Exercise Specialist — Tier B

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For Mo

When to recommend this exercise:

• User can comfortably do 12+ standard bench dips with perfect form
• User wants to progress tricep strength with bodyweight only
• User needs a harder tricep exercise but doesn't have access to weights or dip bars
• User is building toward parallel bar dips

Who should NOT do this exercise:

• Can't do 10+ standard bench dips → Stay with bench dips
• Shoulder impingement or pain → Suggest tricep pushdowns
• Weak core (can't hold 30s plank) → Build core first, use standard bench dips
• History of shoulder dislocation → Avoid, use close-grip bench press
• Elbow pain → Use cable tricep work

Key coaching cues to emphasize:

1. "Rigid plank from heels to shoulders" (most critical)
2. "Shoulders down and back"
3. "Stop at 90 degrees"
4. "Elbows point straight back"

Common issues to watch for in user feedback:

• "My hips sag" → Core weakness, regress to standard dips and add plank work
• "My shoulders hurt" → Likely going too deep or poor shoulder position
• "This is way too hard" → Totally normal, regress to standard dips
• "I can barely do 3 reps" → Expected if new to variation, build up gradually
• "My wrists hurt" → Try parallettes or adjust hand position

Programming guidance:

• Pair with: Chest pressing (bench/push-ups), back work (rows)
• Avoid same day as: Heavy overhead pressing, high-volume dip work
• Typical frequency: 2x per week (more recovery needed than standard dips)
• Volume: 3-4 sets of 5-12 reps

Progression signals:

• Ready to progress when: Can complete 3-4 sets of 12+ reps with perfect form
• Next step: Add weight (5-10 lbs on lap) or progress to parallel bar dips
• Regress if: Form breaking down, hip sagging, can't complete 5 reps, shoulder pain

Rep expectation reality check:

• If user does 15 standard bench dips, expect only 6-8 feet elevated initially
• This is 50-70% harder than standard version
• Progress is slower due to increased difficulty

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Last updated: December 2024