Weighted Three Bench Dips is a variation of the traditional bench dips exercise, but with added weight to increase the difficulty and target the triceps muscles more effectively.
How to perform
To perform the Weighted Three Bench Dips exercise, you will need a sturdy bench or chair, a weight plate, and a spotter if necessary for safety. Here are the step-by-step instructions:1. Begin by placing the weight plate on your lap or securing it between your knees for added resistance.
2. Sit on the edge of the bench or chair with your hands placed shoulder-width apart on the edge of the bench, fingers facing forward.
3. Walk your feet forward and lower your body down by bending your elbows and keeping your back close to the bench, until your arms form a 90-degree angle.
4. Push yourself back up to the starting position by straightening your arms, keeping your elbows pointing back and not flaring out to the sides.
5. Repeat the movement for the desired number of repetitions, making sure to engage your triceps and avoid using momentum to lift yourself up.
6. As you progress, you can increase the weight or number of repetitions to continue challenging your muscles.
7. Remember to maintain proper form throughout the exercise to prevent injury and maximize the effectiveness of the workout.
8. After completing the set, carefully remove the weight plate from your lap and rest before performing additional sets or moving on to other exercises.
Equipment required
Weighted
Weighted equipment consists of items such as dumbbells, kettlebells, and weighted vests that are used to add resistance to exercises. This type of equipment is commonly used in strength training and resistance exercises to increase muscle strength, endurance, and overall fitness level. It allows individuals to progressively overload their muscles, leading to improved muscle growth and enhanced performance. Weighted equipment is versatile and can be incorporated into various workouts such as weightlifting, bodyweight exercises, and cardiovascular activities.