Weighted Bench Dip

Dips performed on a bench with added weight placed on your lap or using a dip belt to increase resistance and build tricep strength.

Instructions

1. Place a bench behind your back and another in front. Position yourself between them with hands gripping the edge of the bench behind you, arms fully extended.
2. Place your legs extended forward on the bench in front, keeping your back close to the bench and torso perpendicular to the ground.
3. Have a partner carefully place a dumbbell on your lap or use a dip belt with weight secured around your waist.
4. Lower your body by bending your elbows until your upper arm approaches parallel to the floor (approximately 90-degree elbow angle).
5. Press through your triceps to extend your arms and return to the starting position, exhaling as you push.
6. Repeat for the prescribed number of repetitions, maintaining control throughout.

Tips

• Keep your elbows close to your body throughout the movement, not flaring out.
• Lower yourself in a controlled manner, taking 2-3 seconds for the descent.
• Avoid arching your back excessively—maintain upright posture throughout.
• Use a partner for safe weight placement and removal to prevent injury.
• Focus on the triceps doing the work, not momentum.
• If you lack a partner, start with bodyweight dips before adding external weight.