Weighted Bench Dip

Triceps · Other

How to do it

Put one bench behind you and another in front. Place your hands on the back one with your fingers forward and your heels on the front one, with a plate on your thighs. Lower by bending the elbows past 90 degrees, **keeping them tucked and pointing back**, and press. It is the bench dip progressed with weight. **Watch the shoulder**: in this position it is heavily internally rotated, so do not go lower than comfortable. The classic mistake is dropping too deep chasing range.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Chest, Shoulders

See all 907 exercises