Weighted Bench Dips
- Set up 2 flat benches opposite each other. They should be roughly the distance of your hips to the floor apart.
- Stand with your back to one bench,facing the other, then crouch down placing your palms behind you on the edge of the bench. Your arms should be fully extended at shoulder width, with your fingers facing forward.
- Place the heels of your feet on the other bench. Keep your legs fully extended.
- Have a spotter place a barbell weight plate or dumbbell on your lap. This is the start position.
- Slowly lower yourself down by bending your elbows,until they are at 90 degrees or slightly less. Hold for a count of one.
- Return to the starting position by pushing yourself up using only your triceps to straighten your arms. Hold then repeat
You will need a spotter to help you with this exercise. Trying to place the weight in your own lap once in position can cause instability and increase the risk of injury. Have your spotter remain with you throughout your set to ensure the weights don't slide off causing injury.
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Related exercises to discover
Weighted bench dips is a gym work out exercise that targets triceps and also involves calves and glutes & hip flexors and shoulders. Refer to the illustration diagram and instructions above for how to perform this exercise correctly. Boxing with a punching bag, cable triceps kickbacks and battle rope snakes are related exercise that target the same muscle groups as weighted bench dips. Visit our free illustrated exercise directory for more exercises to try in your workouts.
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Join thousands of Fit members reaching their fitness goals with simple easy-to-follow timed workouts at the gym and at home. Get started free today!
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