Movement overview

Weighted Bench Dips are a compound exercise targeting the triceps, shoulders, and chest. By adding weight, this exercise increases resistance, promoting muscle growth and strength. It is performed using a bench and additional weight, such as a plate or dumbbell, placed on the lap.

Step-by-step cues

1. Sit on the edge of a bench with your hands positioned next to your hips, fingers gripping the edge.
2. Place your feet flat on the floor, knees bent at approximately 90 degrees.
3. Have a partner place a weight plate or dumbbell on your lap for added resistance.
4. Slide your hips off the bench, supporting your body with your arms extended.
5. Lower your body by bending your elbows until they form a 90-degree angle.
6. Press through your palms to extend your arms and lift your body back to the starting position.
7. Repeat for the desired number of repetitions while maintaining control throughout the movement.

Technical tips

• Ensure that your elbows are pointing backward and not flaring out to maintain proper form.
• Keep your core engaged throughout the exercise to stabilize your body.
• Avoid locking out your elbows completely at the top of the movement to maintain tension on the triceps.
• Start with a lighter weight to master form before progressing to heavier loads.
• Maintain a controlled tempo; avoid bouncing at the bottom of the movement.
• Breath in as you lower yourself and exhale as you push back up.