Bench Dips High
Bench Dips High is an advanced variation of bench dips performed with the feet elevated, increasing the load on the triceps and shoulders. This bodyweight strength exercise develops upper arm pushing power and requires greater stability than standard bench dips.
How to do it
- Place both hands on a bench behind you and elevate your feet on a surface of equal or greater height in front of you.
- With your body suspended between the two surfaces, bend your elbows to lower your hips toward the ground.
- Lower until your upper arms are roughly parallel to the floor.
- Press through your palms to straighten your arms and return to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your hips close to the bench as you lower.
- Lower until your upper arms are parallel to the floor.
- Keep your chest open and shoulders rolled back.
- Press firmly through your palms to return to the start.
Breathing: Inhale as you slowly bend your elbows to lower your hips, and exhale as you press back up to the starting position.
Common mistakes
- Flaring your elbows out to the sides, which places unnecessary stress on the shoulder joints.
- Moving too far away from the bench, which increases strain on the shoulders and rotator cuffs.
- Rushing through the movement using momentum instead of controlled triceps strength.
Muscles worked
Primary: triceps. Secondary: chest, shoulders.
Suggested sets & reps
Get fitter
3 sets x 10-12 reps, rest 60 s
Lose weight
3 sets x 10-15 reps, rest 45-60 s
Build muscle
3-4 sets x 8-12 reps, rest 60-90 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel shoulder discomfort, ease off, reduce your range of motion, or choose a gentler triceps movement.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel this exercise?
You should feel this primarily working the back of your upper arms (triceps), with some moderate engagement in your chest and shoulders.
What if this hurts my shoulders?
If you feel discomfort in the front of your shoulders, try keeping your hips closer to the bench or reduce the depth of your dip. If sharp pain occurs, stop immediately.
How often can I do bench dips high?
Allow at least 48 hours of recovery between upper body pushing sessions to give your triceps and shoulders time to repair and grow stronger.