Hyperstrike Exercise Videos, Shoulders, Triceps

Bench Dip — Feet Elevated

[Elite_video_player id=”376″]

Muscle Groups
  • Shoulders
  • Triceps
  • Triceps strength
  • Front deltoid strength


Bench dips with feet elevated develops strength in the deltoids and triceps. When your feet are elevated off the floor emphasis is placed on the triceps and shoulders. Experienced weightlifters and bodybuilders use extra weight when performing bench dips to stimulate strength development and size (hypertrophy). Plates are placed on the thighs and a training partner assists in adding and removing the weight when ready. Bench dips can be performed at home or at the gym with a couple of benches.


  • Balance between two benches, with your feet on one bench and your hands on the other.
  • Keep you chest up and your back straight at all time.
  • Lower yourself until your elbows are bent to about 90 degrees.
  • Then press back up to straight arms.


  • Dropping the head
  • Shrugging the shoulders