Weighted Bench Dip
Also known as: Plate-Loaded Bench Dip, Bench Dip with Weight, Weighted Bench Dips, Weighted Chair Dip, Weighted Triceps Bench Dip, Plate Bench Dip, Weighted Tricep Bench Dip, Loaded Bench Dip, Weighted Box Dip, Weighted Triceps Dip on Bench, Weighted Bench Triceps Dip
Variation of: Bench Dip
Body region
Equipment
Technique
- Set up two benches: sit on the edge of one with your hands beside your hips gripping it, and rest your heels on the other bench with legs straight.
- Have a partner place a weight plate on your thighs, close to the hips.
- Lower your hips by bending the elbows until the upper arms are about parallel to the floor.
- Press back up to straight arms.
Cues
- Add load in small steps; the shoulders are stretched more than in a regular bench dip.
- Keep your back close to the bench.
Common mistakes
- Dipping deeper than your shoulders comfortably allow.
- Letting the plate slide down toward the knees.