Feet Up Bench Dip

If these bother your shoulders try performing them between two benches or chairs rather than on a single bench. To make the exercise slightly more difficult extend both legs straight in front of you resting on your heels. A bench dip is a medium intensity exercise that uses your own body weight to strengthen your triceps.

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Feet up bench dip.

Sit down on a bench hands next to your thighs. Follow these steps to perform a bench dip with proper form. For the easiest bench dip variation keep both feet planted on the floor near your body. The feet elevated bench dip is a popular bodyweight exercise for building the triceps chest and shoulders.

Elevating the feet brings more chest and shoulder into the movement but also allows for extra weight on the hips. You can also perform a bench dip off a stair or other elevated surface. Squat down as you lower into the dip and then push with your legs to help yourself back into the starting position. But if you re in the gym and you have a partner you can use it to maximum effect with weighted bench dip dropsets.

Walk your feet out and extend your legs lifting your bottom off the bench and holding there with extended arms. Bench dips are fairly simple to learn and can be done almost anywhere making them a great exercise for home workout aficionados. Move your feet from the floor to another bench or chair add weight raise one leg change your grip and so on.

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