Weighted Bench Dip

How to Perform the Weighted Bench Dip

Position two flat benches parallel to each other, about leg-length apart.
Sit on one bench and place your hands on the edge just outside your hips, fingers gripping forward.
Extend your legs and place your heels on the opposite bench, keeping your legs straight.
Have a training partner place a weight plate on your upper thighs near your hips.
Lift yourself off the bench and walk your hips forward slightly so they clear the edge of the bench.
Lower your body by bending your elbows to approximately 90 degrees, keeping your back close to the bench.
Press back up by extending your elbows, squeezing your triceps at the top of the movement.
Maintain an upright torso throughout to keep emphasis on the triceps.

Lowering too deep and stressing the shoulder joint

Only lower until your upper arms are approximately parallel to the floor; going deeper places excessive stress on the shoulders.

Flaring the elbows out to the sides

Keep your elbows pointing straight back to maximize tricep engagement and reduce shoulder strain.

Rounding the shoulders forward at the bottom of the dip

Keep your chest up and shoulders pulled back to maintain proper joint alignment.

●Start with bodyweight bench dips for higher reps before adding weight to ensure proper form.
●If loading plates on your lap is awkward, use a dipping belt or have a partner help place and remove the weight.
●Keep your back close to the bench throughout to maximize tricep activation.

Strength

4-5 sets of 5-8 reps with heavy load

Hypertrophy

3-4 sets of 8-12 reps at moderate load

Endurance

2-3 sets of 15-20 reps at light load

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