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
Position a sturdy bench behind you and sit on its edge.
- 2
Place your hands on the bench next to your hips, fingers pointing forward and gripping the edge.
- 3
Carefully place a weight plate on your lap, just above your knees.
- 4
Extend your legs forward with a slight bend in your knees, resting your heels on the floor.
- 5
Slide your hips off the bench, supporting your body weight with your arms.
- 6
Lower your body by bending your elbows, keeping them pointing straight back.
- 7
Continue to lower until your upper arms are roughly parallel to the floor.
- 8
Push through your palms to extend your arms and lift your body back to the starting position.
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.
