Weighted Bench Dip

How to Do Weighted Bench Dip

1. For this exercise you will need to place a bench behind your back and another one in front of you. With the benches perpendicular to your body, hold on to one bench on its edge with the hands close to your body, separated at shoulder width. Your arms should be fully extended.
2. The legs will be extended forward on top of the other bench. Your legs should be parallel to the floor while your torso is to be perpendicular to the floor. Have your partner place the dumbbell on your lap. Note: This exercise is best performed with a partner as placing the weight on your lap can be challenging and cause injury without assistance. This will be your starting position.
3. Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm. Tip: Keep the elbows as close as possible throughout the movement. Forearms should always be pointing down.
4. Using your triceps to bring your torso up again, lift yourself back to the starting position while exhaling.
5. Repeat for the recommended amount of repetitions.

Alternatives to Weighted Bench Dip

10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.

1. 1

   Bench Press

   The bench press is the most popular upper body exercise for building chest strength and muscle mass. It's a compound movement that also develops the triceps and anterior deltoids.

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2. 2

   Decline Close-Grip Bench To Skull Crusher

   An intermediate compound strength exercise that works the triceps, using a barbell.

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3. 3

   Reverse Triceps Bench Press

   An intermediate compound strength exercise that works the triceps, using a barbell.

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4. 4

   Bench Dips

   A beginner compound strength exercise that works the triceps, needing no equipment.

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5. 5

   Close-Grip Barbell Bench Press

   A beginner compound strength exercise that works the triceps, using a barbell.

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6. 6

   Dip Machine

   A beginner compound strength exercise that works the triceps, using a machine.

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7. 7

   Smith Machine Close-Grip Bench Press

   A beginner compound strength exercise that works the triceps, using a machine.

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8. 8

   Close-Grip Push-Up off of a Dumbbell

   An intermediate compound strength exercise that works the triceps, needing no equipment.

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9. 9

   Lying Dumbbell Tricep Extension

   An intermediate isolation strength exercise that works the triceps, using dumbbells.

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10. 10

    One Arm Floor Press

    An intermediate compound strength exercise that works the triceps, using a barbell.

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