WEIGHTED BENCH DIPS

Written by Russ Howe PTI, and most recently updated 4 days ago.

1 min read

VIDEO DEMO:


EXERCISE INSTRUCTIONS:

  • SETUP: Grab a bench for your hands and a bench for your feet. Alternatively, you can perform this exercise with your knees bent to a 90 degree angle instead of using a second bench, but I find that we can control the movement better with feet elevated. Your hands should either be pointed forward over the edge of the bench (like mine in the video), or turned out slightly. Have a partner load a plate or two into your lap.
  • REP: Lower yourself to a 90 degree angle, keeping your elbows as tight to your sides as you can and staying close to the bench, then drive yourself back up by squeezing your triceps hard.
  • TIP: There’s no need to drop below a 90 degree angle on this exercise. I see people doing it regularly, and all it does is strain the front deltoids.

MUSCLES WORKED BY THIS EXERCISE:

  • Arms (Triceps)
bench dips MUSCLES WORKED

ALTERNATIVE EXERCISES: