Weighted Bench Dips

enums.exercise_tag.STRENGTHenums.exercise_tag.PUSH

exercise_detail.body_part: enums.body_part.TRICEPS

exercise_detail.description

Weighted Bench Dips are a compound exercise targeting the triceps, shoulders, and chest. By adding weight, this exercise increases resistance, promoting muscle growth and strength. It is performed using a bench and additional weight, such as a plate or dumbbell, placed on the lap.

exercise_detail.how_to_perform

Sit on the edge of a bench with your hands positioned next to your hips, fingers gripping the edge.
Place your feet flat on the floor, knees bent at approximately 90 degrees.
Have a partner place a weight plate or dumbbell on your lap for added resistance.
Slide your hips off the bench, supporting your body with your arms extended.
Lower your body by bending your elbows until they form a 90-degree angle.
Press through your palms to extend your arms and lift your body back to the starting position.
Repeat for the desired number of repetitions while maintaining control throughout the movement.

exercise_detail.what_muscles_work

exercise_detail.primary_muscle:

exercise_detail.secondary_muscles:

exercise_detail.tips

Ensure that your elbows are pointing backward and not flaring out to maintain proper form.
Keep your core engaged throughout the exercise to stabilize your body.
Avoid locking out your elbows completely at the top of the movement to maintain tension on the triceps.
Start with a lighter weight to master form before progressing to heavier loads.
Maintain a controlled tempo; avoid bouncing at the bottom of the movement.
Breath in as you lower yourself and exhale as you push back up.

exercise_detail.common_mistakes

Placing hands too far apart, which reduces tricep engagement and increases shoulder strain.
Allowing shoulders to hunch forward, leading to poor posture and reduced effectiveness.
Dropping too low, which can put excessive strain on the shoulder joints.
Using momentum to push up instead of controlled muscle contraction, reducing muscle engagement.
Failing to keep elbows close to the body, which shifts focus away from the triceps.
Not keeping feet flat on the ground, leading to instability and reduced control.
Allowing the weight to rest on the thighs instead of maintaining active engagement.
Bending wrists excessively, which can cause discomfort and reduce stability.
Neglecting to engage the core, leading to poor alignment and reduced control.