Weighted Bench Dip

Setup

1. 01Sit on the edge of a bench with hands gripping the edge beside the hips.
2. 02Extend the legs forward with heels on the floor or on a second bench.
3. 03Have a partner place a plate on the lap, or set it there before lifting off.
4. 04Slide the hips just off the bench with arms locked.

Execution

1. 01Lower the body by bending the elbows until the upper arms are near parallel to the floor.
2. 02Keep the hips close to the bench and the chest tall.
3. 03Press through the palms and extend the elbows to return to lockout.
4. 04Keep the plate settled on the lap by controlling the tempo.

Checkpoints

• -Elbows track straight back over the hands.
• -Shoulders stay depressed, not rolled forward at the bottom.
• -The plate stays stable on the thighs through the rep.
• -Hips travel straight down, staying near the bench edge.

Common mistakes

• -Dipping so deep the shoulders pinch at the bottom.
• -Drifting the hips forward, turning the dip into a shoulder stressor.
• -Adding load before owning clean unweighted bench dips.
• -Bouncing out of the bottom and shifting the plate.