How to perform Feet Elevated Bench Dip (Added Weight)

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Feet Elevated Bench Dip (Added Weight)

Also known as: Feet Elevated Bench Dip (Added Weight).

A bench dip with elevated feet and a weight plate on the thighs.

How to perform this exercise

Place palms on sturdy rear bench beside hips and both heels on a second stable bench in front. Keep a light weight plate secure across upper thighs; hips just in front of rear edge and elbows nearly straight.
Bend elbows backward and lower only to comfortable shoulder depth with hips close to bench, then press up. Keep heels supported and plate steady; do not force deep shoulder extension.

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Understand RPE and RIR

Give your work sets context: how heavy did the set feel?

Progressive overload

Progress through reps, weight, and similar execution.

Using your training log

Record your work sets and compare workouts fairly.

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