Bench dip with weights

Exercise overview

Primary muscle group: Arms

Exercise type: Plate

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 82

Average per rep (lbs)*: 180

Description: Sit on the side of a bench, with your back straight, knees bent, and feet flat on the floor. Place both palms on the edge of the bench. Slide your buttocks off the bench. Raise your left arm and right leg straight out in front of you. Your bodyweight should be being supported by your right arm and left leg, with your knee bent at a 90-degree angle. Inhale as you flex your elbow to lower your body until you feel a mild stretch in your shoulder. Exhale as you extend your elbow to push your body back up to the starting position. Repeat for the desired number of repetitions. Repeat the exercise with your left arm.

Exercise ID: 00013

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Warm-Up Thoroughly: Make sure to warm up your triceps, chest, and shoulders before starting your weighted bench dips. Dynamic stretches or light cardio can help prepare your muscles for the workout.
Use Proper Hand Placement: Place your hands shoulder-width apart on the edge of the bench to ensure proper form and balance. Adjust your grip if you feel any discomfort in your shoulders or wrists.
Start with Body Weight: If you are new to bench dips, begin by performing them with your body weight to master the form before adding weights.
Gradually Increase Weight: When you're ready to add weights, start with lighter dumbbells and gradually increase the weight as you become comfortable and stronger.
Maintain Control: Keep the movement slow and controlled. Avoid bouncing or using momentum to complete the dip, as this could lead to injury or lessen the exercise's effectiveness.
Engage Your Core: Engage your core muscles throughout the exercise to maintain stability and protect your lower back.
Breathing Technique: Exhale as you lower yourself down and inhale as you push back up. Proper breathing will help you maintain rhythm and endurance.
Watch Your Elbow Angle: Lower yourself until your elbows are at a 90-degree angle or just slightly more to prevent overextension, which could strain your shoulders.
Keep Your Feet Steady: Position your feet firmly on the ground or place them on another bench to balance and support your body.
Listen to Your Body: Pay attention to any discomfort in your wrists, shoulders, or elbows. Stop immediately if you experience sharp pain to avoid injury.
Add Variations: To avoid plateaus, switch up the exercise technique by using different grips or by incorporating a stability ball under your feet for additional core engagement.
Cool Down and Stretch: After your workout, don't forget to stretch your triceps, chest, and shoulders. A proper cool-down can aid in muscle recovery and flexibility.

Exercise overview

Exercise tips and tricks

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