Liftsmith

Feet-up bench dip

A compound exercise for the triceps, with help from the chest, front delts. Equipment: flat bench and plyo box or step.

Orbit
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WorksTricepsChestFront delts

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

  1. Setup: Hands on a bench behind you, heels on a box in front.
  2. Lower until the elbows reach 90°
  3. Press back up to straight arms

Muscles worked

Feet-up bench dip: 3D figure mid-rep with the triceps highlighted

Equipment

Alternatives

Exercises that train the same main muscles. See all feet-up bench dip alternatives.

More triceps exercises

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