Weighted Bench Dip

What is Weighted Bench Dip? Weighted bench dip is a challenging variation of the traditional bench dip exercise that involves adding extra resistance to increase the intensity of the movement. This exercise targets the triceps, chest, and shoulders, making it an effective upper body strengthener.

Tutorial

1. Sit on a bench and place your hands shoulder-width apart on the edge of the bench.
2. Extend your legs straight out in front of you with your heels resting on the floor.
3. Slowly lower your body by bending your elbows until your upper arms are parallel to the floor.
4. Push yourself back up to the starting position by straightening your arms.

Common Mistakes

• Allowing the elbows to flare out to the sides, which can put unnecessary strain on the shoulders.

• Not maintaining a straight back throughout the movement, which can lead to lower back pain. - Dropping the hips too low, which reduces the effectiveness of the exercise and can strain the shoulders.

Tips for Better Results

• Start with a light weight and gradually increase the resistance as you build strength.

• Focus on controlled movements and proper form to maximize muscle activation. - Engage your core muscles to stabilize your body throughout the exercise.

Muscles Worked

• Triceps: The primary muscle targeted in weighted bench dips.

• Chest: Provides secondary support and activation during the movement. - Shoulders: Act as stabilizers to assist in the execution of the exercise.