Reviewed exercise · beginner

Feet-Assisted Bench Dip

A accessory horizontal push movement for triceps.

Equipment

bodyweight, bench

Typical range

6–20 reps

Also trains

chest, shoulders

Set up

Set up in a clear space and inspect every contact point before starting.

Execute

Grip a stable bench, keep feet supportive, bend the elbows through a modest range, and press up.

Complete the final repetition with the same controlled range, then exit the position safely.

Coaching cues

• Keep shoulders away from ears.
• Use a repeatable, pain-free range.

Common mistakes

• Forcing deep shoulder extension or using a sliding bench.
• Continuing after position, control, or equipment security is lost.

Modify or stop when relevant discomfort is reported. Educational content does not diagnose injury.