Exercise

Weighted Bench Dip

Also known as: tricep bench dip weighted, weighted reverse bench dip

Weighted Bench Dip is a compound exercise for the triceps. Main target: triceps lateral head and triceps medial head. Also works: middle chest and anterior deltoid. Equipment: other.

EquipmentOther

TypeCompound (multi-joint)

MovementPush

CategoryStrength

Muscles worked

Primary

Triceps lateral head Triceps medial head

Secondary

Middle chest Anterior deltoid

How to do it

For this exercise you will need to place a bench behind your back and another one in front of you. With the benches perpendicular to your body, hold on to one bench on its edge with the hands close to your body, separated at shoulder width. Your arms should be fully extended.
The legs will be extended forward on top of the other bench. Your legs should be parallel to the floor while your torso is to be perpendicular to the floor. Have your partner place the dumbbell on your lap. Note: This exercise is best performed with a partner as placing the weight on your lap can be challenging and cause injury without assistance. This will be your starting position.
Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm. Tip: Keep the elbows as close as possible throughout the movement. Forearms should always be pointing down.
Using your triceps to bring your torso up again, lift yourself back to the starting position while exhaling.
Repeat for the recommended amount of repetitions.