- 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.
Caution: By placing your legs on top of another flat bench in front of you, the exercise becomes more challenging. It is best to attempt this exercise without any weights at first in order to get used to the movements required for good form. If that variation also becomes easy, then you can have a partner place plates on top of your lap. Make sure that in this case the partner ensures that the weights stay there throughout the movement.
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Review: Weighted Bench Dip
Dec 29, 2011 7:30 PM: LOve it
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Review: Weighted Bench Dip
Dec 24, 2010 7:09 AM: I like weighted bench dips. I normally do sets of 25 reps with 2 45 lb plates in my lap. You must have a partner to do these safely. If no one is there to place the weights on your lap use body weight only for higher reps. I like to do sets of 100 reps with body weight as it really pumps up my triceps....+See More
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Review: Weighted Bench Dip
Apr 13, 2010 7:35 PM: Love this. 45lb plate in my lap and 20-25 dips 5 times. I have not figured out how to use more weight just yet. Best isolated/compound tri workout.
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Review: Weighted Bench Dip
Apr 12, 2010 1:53 AM: Great Exercise, used to use 100kg in plates though. Anyone with good tri's wont
get a good pump without decent weight unless they do dozens of reps.
Great pump, destroys tris and even upper chest if you're lucky.
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Tip: Weighted Bench Dip
Apr 9, 2010 4:19 PM: good exercise
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Tip: Weighted Bench Dip
Nov 18, 2009 11:58 PM: Great exercise if you have a partner to load 2 plates on your lap, 10 reps with 2 plates, 10 reps with one plate then max out your reps with no plates, amazing pump!!!