Weighted Bench Dip

Technique

How to perform Weighted Bench Dip

1. Sit on the front edge of a bench and place one dumbbell, kettlebell, or plate securely across your lap.
2. Place your palms on the bench beside your hips and plant both feet on the floor.
3. Slide your hips just off the bench while keeping the load centered over your thighs.
4. Bend your elbows to lower your hips under control.
5. Press through your palms to extend your elbows and return to the starting height.
6. Sit back on the bench before removing the load after the final repetition.

Programming relevance

Muscles involved

Primary targets: Triceps Lateral Head, Triceps Long Head, Triceps Medial Head.