The Weighted Bench Dip is a compound exercise that primarily targets the triceps muscles. This exercise involves using a bench to perform weighted dips, which helps to increase the resistance and intensity of the exercise.
How to perform
To perform the Weighted Bench Dip, follow these step-by-step instructions:1. Place a flat bench behind you and grab a weight plate or dumbbell that you can hold between your thighs.
2. Sit on the edge of the bench and place your hands next to your hips, gripping the edge of the bench with your palms facing down.
3. Walk your feet out in front of you and extend your legs straight, keeping your heels on the ground.
4. Lift your hips off the bench and lower your body by bending your elbows until your upper arms are parallel to the ground.
5. Push yourself back up to the starting position by straightening your arms and squeezing your triceps.
6. Repeat for the desired number of repetitions.
To add weight to the exercise, simply hold a weight plate or dumbbell between your thighs while performing the dips. Make sure to start with a light weight and gradually increase the resistance as you gain strength. It's important to maintain proper form throughout the exercise to prevent injury and ensure maximum benefit to your triceps.
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.