Weighted Bench Dip
Works Triceps chest, shoulders
Gear Other
How to do it
- Set a bench behind you and another in front of you, both across your body, with a dumbbell within reach. Hold the edge of the rear bench with your hands shoulder-width apart and your arms extended.
- Rest your heels on the front bench with your legs straight, and lift the dumbbell onto your lap. Your torso is upright and your legs parallel to the floor. This will be your starting position.
- Lower yourself slowly as you breathe in by bending the elbows, keeping them close, until the angle between the upper arm and the forearm is a little under a right angle.
- Press back up to the starting position with the triceps as you breathe out, and repeat for the recommended amount of repetitions.