Weighted Bench Dip

Description

How to Do Weighted Bench Dip

1. 1
   Setup

   Position two benches parallel to each other, about leg's length apart. Sit on the edge of one bench with your hands gripping the edge next to your hips, fingers pointing forward.

2. 2
   Setup

   Extend your legs forward, placing your heels on the edge of the second bench, keeping your legs straight. Have a spotter place a weight plate on your upper thighs, close to your hips.

3. 3

   Slide your hips off the bench, supporting your body with your hands and heels. Lower your body by bending your elbows, keeping them pointing straight back and close to your sides.

4. 4

   Descend until your upper arms are parallel to the floor, or slightly below, feeling a stretch in your triceps and chest as you inhale.

5. 5

   Drive through your palms and heels, extending your elbows to push your body back up to the starting position, squeezing your triceps at the top. Exhale as you push up.

Tips

• Maintain a neutral spine and keep your core engaged throughout the movement to prevent your lower back from arching.
• Keep your elbows tracking straight back and close to your body to maximize triceps activation and reduce shoulder strain.
• Control the eccentric (lowering) phase slowly for 2-3 seconds to increase time under tension and enhance muscle growth.
• If you feel discomfort in your shoulders, reduce the depth of the dip or decrease the added weight.

Common Mistakes

• ×Flaring elbows out wide: This shifts tension away from the triceps and puts undue stress on the shoulder joints; keep your elbows tucked in and pointing directly behind you.
• ×Not going deep enough: Limiting the range of motion reduces triceps activation; lower your body until your upper arms are at least parallel to the floor for a full stretch.
• ×Shrugging shoulders: Allowing your shoulders to rise towards your ears can cause neck and shoulder discomfort; actively depress your shoulders away from your ears.