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Weighted Bench Dip

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Exercise Data

Type: Strength Main Muscle Worked: Triceps Other Muscles: Chest, Shoulders Equipment: Other Mechanics Type: Compound Level: Intermediate Sport: NoForce: Push
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9.2

Out of 10

Excellent

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Weighted Bench Dip
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Weighted Bench Dip
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Weighted Bench Dip Guide

Main Muscle: Triceps

  1. 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.
  2. 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.
  3. 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.
  4. Using your triceps to bring your torso up again, lift yourself back to the starting position while exhaling.
  5. 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

Exercise Rating
10/10

Jun 1, 2015 3:00 AM: Better than Bench Press (in my opinion) in terms of building your chest. If you only have one bench just find something else to put your feet on that's about the same height. I use a sturdy shoe-box at home.

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Tip: Weighted Bench Dip

Exercise Rating
10/10

May 3, 2015 6:13 AM: Greatt .. i do 5x - 12,10,8,6,6 making heavier when finish

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Review: Weighted Bench Dip

Exercise Rating
10/10

Apr 27, 2014 6:47 AM: Great @ home

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Review: Weighted Bench Dip

Exercise Rating
8/10

Mar 13, 2014 1:59 PM: n/c

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Review: Weighted Bench Dip

Exercise Rating
10/10

Sep 3, 2013 5:20 PM: Top 5

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Review: Weighted Bench Dip

Exercise Rating
7/10

Jan 22, 2013 6:18 AM: Hurts my wrist, shoulder, and sternum. I personally prefer the bar dips since it only hurts my sternum if I go too low. Also, with stacking the weight, it can be quite annoying.

BUT, you can definitely feel the triceps working.

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Review: Weighted Bench Dip

Exercise Rating
10/10

Dec 29, 2012 9:15 AM: Great tricep exercise, 3 sets to failure

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Tip: Weighted Bench Dip

Exercise Rating
10/10

Oct 29, 2012 11:14 AM: yeah its really good for me mr opare am looking for tip in your side can you assist me for my good future, i am bodybuilder i got 2sd place 55kg category in north Karnataka level
i am ready to learn your lesson
i really happy with your this note
i am excepting your reply mail ...+See More

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Review: Weighted Bench Dip

Exercise Rating
10/10

Apr 29, 2012 7:18 PM: For a really good workout, have a partner place 25-45 lb plates on your lap. Rep to failure and each time remove 1 plate before repping to failure again until you rep to failure with only bodyweight. Best Tricep exercise you'll ever do.

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Review: Weighted Bench Dip

Exercise Rating
10/10

Feb 19, 2012 1:13 AM: One of my favourite exercises, feels good

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