Feet Up Bench Dip

Follow these steps to perform a bench dip with proper form.

Feet up bench dip. Squat down as you lower into the dip and then push with your legs to help yourself back into the starting position. A bench dip is a medium intensity exercise that uses your own body weight to strengthen your triceps. Walk your feet out and extend your legs lifting your bottom off the bench and holding there with extended arms. To make the exercise slightly more difficult extend both legs straight in front of you resting on your heels.

Elevating the feet brings more chest and shoulder into the movement but also allows for extra weight on the hips. If these bother your shoulders try performing them between two benches or chairs rather than on a single bench. For the easiest bench dip variation keep both feet planted on the floor near your body. This is feet up bench dip by athleta fitness studio on vimeo the home for high quality videos and the people who love them.

Move your feet from the floor to another bench or chair add weight raise one leg change your grip and so on. But if you re in the gym and you have a partner you can use it to maximum effect with weighted bench dip dropsets. Bench dips are fairly simple to learn and can be done almost anywhere making them a great exercise for home workout aficionados.