Weighted Bench Dip

The weighted bench dip is an upper body exercise that targets the triceps, with secondary emphasis on the chest and shoulders. It involves lowering and raising your body using your arms while your feet are on the floor and your hands are on a bench, with added weight for increased resistance.

Quick Facts

How to Do Weighted Bench Dip

Follow these step-by-step instructions to perform Weighted Bench Dip with proper form and technique.

1. Sit on a bench with your hands gripping the edge, fingers pointing forward.
2. Slide your butt off the bench, supporting your weight with your hands.
3. Lower your body by bending your elbows until your upper arms are parallel to the floor.
4. Push yourself back up to the starting position by straightening your arms.
5. Repeat for the desired number of repetitions.

Muscles Worked

Understanding which muscles Weighted Bench Dip targets helps you integrate it effectively into your training program.

Benefits of Weighted Bench Dip

Incorporating Weighted Bench Dip into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.

• Triceps Development: Weighted Bench Dip directly targets and strengthens the Triceps, promoting muscle growth and improved functional strength.
• Secondary Muscle Engagement: This exercise also works the Chest and Shoulders, providing additional training stimulus without extra exercises.
• Functional Strength: Strength exercises like Weighted Bench Dip build real-world strength that transfers to daily activities and athletic performance.

Safety Tips and Precautions

Performing Weighted Bench Dip safely is essential for preventing injuries and ensuring long-term progress.

• Warm Up Properly: Before performing Weighted Bench Dip, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Triceps and surrounding muscles.
• Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
• Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
• Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
• Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
• Allow Adequate Recovery: The Triceps typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.

Tracking Your Progress

To make consistent gains with Weighted Bench Dip, track these metrics during your workouts: