Weighted Bench Dips

a.k.a. Tricep Dip

Differentiation: Mechanics

This variation of a Dip is identical to the bench dip exercise, | except you rest weight plates on your thighs. This added weight adds to the tension on your triceps. This tension increases their overall strength and development.

Starting Position

To get into starting position, do this...

1) Optionally, it helps to use a partner to perform this exercise, but a partner is not required.

2) Obtain an Olympic plate.

3) Locate two movable flat benches.

4) Position two flat benches parallel to each other about the length of your legs apart.

5) Sit on the side of one bench - with your hands folded over the edge - shoulder-width apart.

6) Bring each foot onto the edge of the other bench until your feet are together.

7) Grip the edge of the bench with your hands shoulder-width apart.

8) Place the weight plate on your thighs or have a partner place the plate on your lap to increase resistance and make the exercise more difficult.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Inhale as you lower your butt toward the floor, using a slow and controlled movement

3) |

4) ...until your elbows are resting on the bench.

5) This is the ending position.

6) Exhale as you lift your torso back to the seated position on the bench.

7) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Be sure to maintain an upright posture, which will allow the tension during the movement to be applied specifically to the triceps.

Keep your elbows pointed inward - to concentrate the majority of the effort in your tricep.

Gear Advice

For your hands, we encourage you to use weightlifting chalk on your hands.

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