How far apart should the benches be?

Set them so your legs are straight with only a small gap under the heels when your hips are lifted, which is usually around one leg length. If the benches are too far apart the hips drift forward and the shoulders take the strain.

Is this harder than regular bench dips?

Yes, elevating the feet shifts a larger share of your bodyweight onto the arms and lengthens the range of motion, so expect noticeably fewer reps than with the feet on the floor. Most people lose two to four reps per set when they first make the switch.

Can I add weight to this variation?

You can rest a plate on your lap once bodyweight reps become easy, though a partner is usually needed to place it. Many lifters find Weighted Bench Dips or a parallel-bar dip easier to load safely.

How many sets and reps should I do?

Use it as an accessory after your main pressing work, in the range of 3 to 4 sets of 8 to 15 reps. Because it is a bodyweight movement, adding a pause at the bottom is a simple way to keep progressing without extra load.

What if my shoulders hurt during the set?

Reduce the depth first, then move the hands slightly closer under the shoulders and check that the hips stay near the bench. If the discomfort persists, switch to a movement with a neutral hand position such as the Triceps Dip or a Cable Triceps Pushdown (Rope).

Feet Elevated Bench Dips

What Are Feet Elevated Bench Dips?

Feet Elevated Bench Dips are an isolation exercise that primarily targets the triceps and also engages the front deltoids and upper chest. They are an intermediate-level movement performed with the hands on a bench behind the torso and the heels resting on a second bench in front, so the body hangs between the two supports.

Elevating the feet is what separates this from the standard version. With the heels level with the hands, a much larger share of bodyweight sits over the arms and the hips travel through a longer path, which increases both the load and the stretch on the triceps at the bottom of each rep. For many lifters it is the natural next step once regular Bench Dips stop being challenging but before a belt and plates are needed.

The emphasis stays firmly on the elbow extensors. Because the torso remains close to vertical and the hands are behind the body, the long head of the triceps works through a lengthened position, while the chest and front delts only assist near the bottom. That makes the exercise a useful accessory for anyone whose bench press or overhead press stalls at lockout.

It fits well into home and hotel training, since two benches, two chairs or a bench and a box are enough to set it up. Trainees with limited shoulder extension should be cautious, though, as the fixed hand position behind the torso is the least forgiving part of the movement.

For a better mind-muscle connection, think about driving the heels of the hands into the bench and straightening the elbows rather than pushing the hips up. Keeping the back close to the bench and the elbows tracking straight back keeps the tension where it belongs instead of letting the shoulders take over.

Muscles Worked

MuscleActivation

Triceps Brachii (Long Head): Primary
Triceps Brachii (Lateral Head): High
Triceps Brachii (Medial Head): High
Deltoid: Medium
Pectoralis Major: Medium
Latissimus Dorsi: Low
Rectus Abdominis: Low
Rectus Femoris: Minimal
Upper Trapezius: Minimal

Instructions

Set two flat benches roughly a leg length apart and parallel to each other.
Sit on the edge of the rear bench and place your hands beside your hips, fingers pointing forward over the edge.
Walk your feet out and rest your heels on the front bench with the legs straight.
Lift your hips off the bench and support your weight on your hands with the arms straight.
Keep your back close to the bench edge and your chest lifted.
Bend the elbows and lower your hips straight down until the upper arms are about parallel to the floor.
Keep the elbows pointing back rather than flaring out to the sides.
Press through the palms and extend the elbows to return to the start.
Stop just short of locking out to keep tension on the triceps.
Finish the set, then place your feet on the floor before sitting back down.

Common Mistakes

Going too deep
Lowering far past the point where the upper arms reach parallel puts the shoulder capsule under strain without adding useful triceps work.
Hips drifting forward
Letting the hips travel away from the bench shortens the range of motion and shifts load onto the shoulders instead of the triceps.
Flaring the elbows
Allowing the elbows to spread sideways turns the movement into a shoulder press and reduces triceps involvement.
Bouncing out of the bottom
Using a fast rebound instead of a controlled press loads the elbow and shoulder tendons rather than the muscle.
Pushing with the legs
Pressing down through the heels on the front bench takes weight off the arms and quietly makes the set easier than it looks.
Benches set too far apart
Excessive spacing pulls the hips away from the rear bench and forces the shoulders into an awkward, overloaded position.

Injuries

Feet Elevated Bench Dips are a medium risk exercise when performed with proper technique. The elevated feet add load to a position where the shoulders are already held in extension, so form errors are punished more than in the flat-footed version.

The front of the shoulder is the main strain point, particularly at the bottom of the rep where the humerus is driven forward in the socket. The wrists take the next largest share, since they sit in extension while supporting most of the bodyweight, and the elbows can become irritated if reps are locked out hard or bounced. Anyone with existing anterior shoulder pain, a labral issue or wrist problems should treat this variation carefully.

Prevention comes down to depth and hand position. Keep the hands under the shoulders rather than far behind them, stop the descent once the upper arms reach parallel, and control the lowering phase instead of dropping into the bottom. Placing the hands on the long edge of the bench or using parallettes lets the wrists sit in a friendlier angle. To regress, return to Bench Dips with the feet on the floor and the knees bent, or use the Machine Assisted Triceps Dip. To progress, slow the tempo, pause at the bottom, or move to Weighted Bench Dips with a plate on the hips.

End the set if you feel pinching at the front of the shoulder, sharp pain inside the elbow, or tingling in the hands. If the shoulder complains at any depth, the parallel-bar Triceps Dip is usually a more comfortable way to load the same muscles.

Overview

Primary Focus: Triceps
Equipment: Bench
Modality: Strength
Difficulty: Intermediate

Alternative Exercises

Frequently Asked Questions

Q: How far apart should the benches be?: Set them so your legs are straight with only a small gap under the heels when your hips are lifted, which is usually around one leg length. If the benches are too far apart the hips drift forward and the shoulders take the strain.
Q: Is this harder than regular bench dips?: Yes, elevating the feet shifts a larger share of your bodyweight onto the arms and lengthens the range of motion, so expect noticeably fewer reps than with the feet on the floor. Most people lose two to four reps per set when they first make the switch.
Q: Can I add weight to this variation?: You can rest a plate on your lap once bodyweight reps become easy, though a partner is usually needed to place it. Many lifters find Weighted Bench Dips or a parallel-bar dip easier to load safely.
Q: How many sets and reps should I do?: Use it as an accessory after your main pressing work, in the range of 3 to 4 sets of 8 to 15 reps. Because it is a bodyweight movement, adding a pause at the bottom is a simple way to keep progressing without extra load.
Q: What if my shoulders hurt during the set?: Reduce the depth first, then move the hands slightly closer under the shoulders and check that the hips stay near the bench. If the discomfort persists, switch to a movement with a neutral hand position such as the Triceps Dip or a Cable Triceps Pushdown (Rope).