Elevated Bench Dips
You have noticed a pattern here. Each variation modifies your base of support to make the exercise more challenging. The Elevated Bench Dip brings the height of your base into the equation. This puts more weight onto your arms and makes you stronger as a result - provided you’ve adequately prepared for this with the previous steps. You can experiment with different heights to find the right level of difficulty for you.
Standards
LEVEL 1: 2 Sets of 10 Reps
LEVEL 2: 2 Sets of 15 Reps
LEVEL 3: 2 Sets of 20 Reps
Do as many as you safely can. The levels above are standards you can use to measure your progress. Rest 2-3 minutes between Sets.
Once you can complete 2 sets of 20 reps (Level 3) with GOOD FORM, you are ready to move on to a harder Dip variation.
Form Cues
Keep your shoulders away from your ears. They might want to raise up!
Only lower yourself down until you feel a stretch at the shoulder to reduce the risk of injury. This exercise should not hurt!
Your elbows don’t have to go straight behind you, but don’t let them go too far out to the side.
Distribute your weight evenly throughout your hands.
Use a steady base for your feet as support. It shouldn’t move around.
Tutorial
Sit at the edge of a sturdy bench or chair. Straighten your legs and place your heels on a sturdy surface at approximately the same height as your chair.
Place your hands on the edge of the bench with your knuckles facing forward. Your toes should be pointed upward.
Lift your hips off the bench and shift forward until your hips are past the seat.
Lean forward slightly and bend your elbows to slowly lower your hips toward the floor. Stop when you feel a slight stretch at your shoulder. Pause for 1 second.
Press your hands into the bench to straighten your arms. Pause for 1 second.
Repeat steps 4 and 5 until you have completed your desired reps.
Progression & Regression
To make this exercise harder: Adjust the height of your base for an added challenge.
To make this exercise easier: Keep a slight bend in your knees to make this exercise easier. You could also bring the chair closer to your body for additional assistance.