Weighted Bench Dips
StrengthPush
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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.
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.
What Muscles Work
Primary Muscle:
Secondary Muscles:
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.
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.
Recommended Exercises
Explore exercises related to Weighted Bench Dips for triceps training and similar movement patterns.
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