Weighted Bench Dip 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Triceps
Execution
Compound
Force Type
Push
Required Equipment
Other
Fitness Level
Intermediate
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Weighted Bench Dip is an effective bodyweight exercise that primarily targets the triceps, with secondary focus on the chest and shoulders. To perform this exercise, you need a bench or similar elevated surface and a weight, typically a dumbbell or weight plate, that can be placed on your lap for added resistance. By lowering your body towards the ground and then pressing back up, the movement works the triceps while also engaging the chest and shoulders as stabilizers. This exercise helps to build upper body strength and is particularly beneficial for developing tricep definition and power.
How to Perform
Position two flat benches parallel to each other, about 4-5 feet apart. Adjust the distance between them based on your height to ensure proper form and comfort.
Sit on one bench, placing your hands on the edge with your fingers wrapped around for a secure grip. Your palms should face down.
Place your heels on the opposite bench, positioning them around shoulder-width apart.
Have a training partner place a weight plate securely on your lap, just above your knees. This is your starting position.
Engage your core and keep your body close to the bench as you begin the movement. Slowly lower yourself by bending your elbows, making sure they stay at a 45-degree angle. Continue lowering until your elbows reach shoulder height.
Push through your palms, driving your body back up, focusing on contracting your triceps.
Avoid locking out your elbows at the top of the movement to maintain tension on the triceps.
Repeat for the desired number of reps, keeping the movement controlled throughout.
Tips
Begin by standing between the two benches with your feet flat on the floor.
Squat down carefully and place the weight plate on your thighs.
One leg at a time, place your feet on the opposite bench, ensuring your legs are comfortably positioned.
While it is possible to set up by yourself, having a spotter assist with the weight placement can make the process easier and safer.
During the dip, maintain control of your movement and avoid letting your shoulders drop lower than your elbows. This prevents excess strain on the rotator cuff, which could lead to injury.
How Not to Perform
Avoid Arching Your Back
Do not arch your back excessively during the movement. Keep your torso upright and stable to prevent unnecessary strain on your lower back. This helps to ensure that the focus remains on your triceps rather than engaging other muscle groups unnecessarily.
Don’t Let Your Shoulders Drop Below Elbows
Lowering your body too far can cause your shoulders to dip below your elbows, placing undue stress on the shoulder joint and rotator cuff. Always control the depth of the dip, ensuring your elbows are at a 90-degree angle or slightly above shoulder level.
Avoid Using Momentum
Resist the temptation to swing your body or use momentum to push yourself up. Focus on slow, controlled movements, both when lowering and pushing back up, to maximize the engagement of your triceps and avoid wasting energy.
Do Not Lock Your Elbows
Avoid fully extending your arms at the top of the movement. Locking your elbows can place unnecessary stress on the joints and reduce the effectiveness of the exercise. Stop just short of locking out your elbows to maintain constant tension on the triceps.
Don’t Flare Your Elbows Outwards
Keep your elbows close to your body during the dip. Flaring them out excessively can put strain on your shoulders and reduce the focus on your triceps. Aim to keep your elbows at a 45-degree angle from your torso.
Avoid Rushing Through Repetitions
Performing the dips too quickly can lead to improper form and reduced muscle engagement. Focus on executing each rep with proper technique, and aim for a steady pace to maximize efficiency and safety.
Don’t Place Feet Too Far Apart
If your feet are placed too far apart, it can affect your balance and posture during the exercise. Keep your feet positioned about shoulder-width apart to maintain stability and control throughout the movement.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
