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Instructions
- Position your hands shoulder-width apart on a bench behind you, fingers facing forward.
- Extend your legs out in front of you with heels on the ground or elevated for more intensity.
- Place a weight plate or dumbbell on your lap, held securely.
- Lower your body by bending your elbows until your upper arms are parallel to the ground.
- Push through your palms to return to the starting position, fully extending your elbows.
Technical Tips
- Keep your back close to the bench to reduce shoulder strain.
- Avoid locking out your elbows at the top of the movement.
- Maintain a controlled pace to reduce joint stress and maximize muscle activation.
Breathing Tips
- Inhale as you lower your body toward the ground.
- Exhale as you push yourself back up to the starting position.
Medical restrictions
- Shoulder impingement or rotator cuff injuries
- Elbow tendonitis
- Wrist pain or carpal tunnel syndrome
How should I position the weight during a Weighted Bench Dip?
Place the weight plate or dumbbell securely on your lap, ideally centered over your hips, to maintain balance and prevent strain on the lower back during the Weighted Bench Dip.
Is the Weighted Bench Dip safe for my shoulders?
The Weighted Bench Dip can stress the shoulders if performed incorrectly. Keeping your back close to the bench and avoiding excessive lowering helps reduce the risk of shoulder impingement.
Can beginners do Weighted Bench Dips?
Weighted Bench Dips are better suited for intermediate to advanced users. Beginners should master bodyweight dips first to build sufficient strength and joint stability.
What muscles do Weighted Bench Dips target most?
Weighted Bench Dips primarily target the triceps while also working the anterior deltoids and lower chest muscles for overall upper body strength.
How can I make Weighted Bench Dips more challenging?
To increase difficulty, you can add more weight, elevate your feet, or slow down the tempo to increase time under tension during each rep.
The Weighted Bench Dip is an advanced bodyweight exercise that targets the triceps while also engaging the chest and shoulders. Performed using a bench and an added weight for resistance, this compound movement enhances upper body strength and muscle definition. Ideal for athletes and bodybuilders aiming to intensify their triceps workouts, the weighted variation increases the load placed on the muscles, promoting hypertrophy and endurance. This exercise is particularly useful for those progressing beyond traditional dips and seeking more challenging alternatives. By adjusting the leg position and added weight, users can tailor the intensity to their fitness level. It is essential to maintain proper form throughout the movement to minimize stress on the shoulders and elbows. Incorporating Weighted Bench Dips into your strength training regimen can contribute to improved pushing power, functional arm strength, and aesthetic upper body development. Suitable for gym and home environments with basic equipment, this exercise remains a staple in advanced calisthenics and bodybuilding programs.