{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Dips Between Two Benches",
      "kind": "common"
    },
    {
      "text": "Two-Bench Dip",
      "kind": "common"
    },
    {
      "text": "Elevated Bench Dip",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "triceps-brachii",
        "role": "prime-mover"
      },
      {
        "muscle": "deltoid-anterior",
        "role": "synergist"
      },
      {
        "muscle": "pectoralis-major-sternal",
        "role": "synergist"
      },
      {
        "muscle": "pectoralis-minor",
        "role": "synergist"
      },
      {
        "muscle": "serratus-anterior",
        "role": "stabilizer"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "elbow",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "glenohumeral",
        "actions": [
          "extension",
          "flexion"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "depression",
          "elevation"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "calisthenics",
      "hypertrophy",
      "strength"
    ],
    "movement_patterns": [
      "vertical-push",
      "push"
    ],
    "mechanics": "compound",
    "force": "push",
    "kinetic_chain": "closed",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "intermediate"
  },
  "equipment": {
    "optional": [
      "weight-plate",
      "dumbbell"
    ],
    "required": [
      [
        "bench"
      ],
      [
        "bench",
        "plyo-box",
        "chair",
        "step"
      ]
    ]
  },
  "external_ids": {
    "wger": "197"
  },
  "id": "oec:feet-elevated-bench-dip",
  "instructions": {
    "setup": [
      "Place two flat benches parallel to each other, spaced just far enough apart that your heels can rest on one while your hands support you on the other.",
      "Sit on the edge of one bench and place the palms of your hands next to your hips, gripping the bench edge with fingers facing forward.",
      "Extend your legs forward and place the backs of your heels securely on the opposite bench.",
      "Press through your palms to fully extend your arms, sliding your hips just off the edge of the supporting bench."
    ],
    "steps": [
      "Inhale and lower your body by bending at the elbows, keeping your back close to the edge of the rear bench.",
      "Descend under control until your upper arms are roughly parallel to the floor, forming approximately a 90-degree angle at the elbows.",
      "Pause briefly at the bottom without resting your torso or hips on the floor.",
      "Exhale and drive through the palms to extend your elbows and return to the starting position."
    ],
    "breathing": "Inhale smoothly as you lower your body; exhale as you push back up to arm extension.",
    "cues": [
      "Keep your torso upright and close to the rear bench.",
      "Point your elbows straight back, not flaring outward.",
      "Push the floor away through your palms at the top."
    ],
    "common_faults": [
      {
        "fault": "Drifting hips too far forward away from the bench.",
        "correction": "Keep your back skimming closely along the edge of the bench to avoid excessive shoulder anterior tilt and strain."
      },
      {
        "fault": "Descending excessively deep past 90 degrees at the elbows.",
        "correction": "Stop when upper arms reach roughly parallel to the floor to protect the anterior shoulder capsule."
      },
      {
        "fault": "Flaring the elbows outward during the descent.",
        "correction": "Actively track elbows straight back behind you throughout the repetition."
      }
    ],
    "safety": {
      "precautions": [
        "Ensure both benches are stable and cannot slide apart during the set.",
        "Individuals with anterior shoulder impingement or laxity should limit depth or choose parallel bar dips."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "total",
      "implements": 1,
      "kind": "bodyweight-plus-external"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "load",
          "rpe"
        ]
      }
    ],
    "records": {},
    "reps_counted": "total"
  },
  "name": "Feet-Elevated Bench Dip",
  "previous_ids": [
    "oec:dips-between-two-benches"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Dips Between Two Benches",
        "url": "https://wger.de/en/exercise/197/view-base",
        "license": "CC-BY-SA-3.0",
        "author": "wger.de"
      }
    ]
  },
  "relations": [
    {
      "type": "progression-of",
      "target": "oec:chair-dip"
    },
    {
      "type": "progression-of",
      "target": "oec:floor-dip"
    },
    {
      "type": "regression-of",
      "target": "oec:dip"
    },
    {
      "type": "substitute-for",
      "target": "oec:dip"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "pronated",
      "width": "shoulder"
    },
    "position": "support"
  },
  "status": "active",
  "summary": "An upper-body dip variation performed between two parallel benches with the heels elevated to increase loading on the triceps and anterior shoulders."
}