Weighted Bench Dip
Muscle Groups: Triceps
Weighted Bench Dip focuses on Triceps, with Shoulders working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Bench Dip with proper form and technique.
- 1
Sit on a bench with your hands next to your hips, fingers facing forward. Place your feet flat on the floor with knees bent, or extend legs for a challenge.
- 2
Shift your body forward off the bench, supporting your weight with your hands. Lower your body by bending your elbows, keeping them close to your sides.
- 3
Push through your palms to lift your body back to the starting position, fully extending your arms at the top.
Tips for Success
These tips will help you perform Weighted Bench Dip safely and effectively while maintaining proper form.
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Keep your elbows tucked in to avoid shoulder strain.
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Don't let your shoulders rise up towards your ears; keep them relaxed and down.
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Use a weight that's comfortable; if you can't maintain form, reduce the weight.
Secondary Muscles
While Weighted Bench Dip primarily targets Triceps , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Shoulders . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Weighted Bench Dip, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Bench Dip, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
