Weighted Bench Dips

How to Perform This Exercise

1. 1 Grasp the parallel bars (or place your hands on a bench with feet in front) and push up to arm extension.
2. 2 Lean your torso slightly forward to target the chest, or stay upright for triceps.
3. 3 Lower by bending your elbows to a 90-degree angle.
4. 4 Push upward while contracting the triceps and chest.
5. 5 Control the descent and avoid going too deep to protect the shoulders.

Common Mistakes to Avoid

• Flaring the elbows during the movement, reducing triceps isolation.
• Using body momentum to push the weight instead of controlling it.
• Not reaching full extension, missing the maximum contraction.

Muscles Worked

Similar Exercises

Overhead Dumbbell Extension (Two Hands)

Triceps Dumbbells

Close-Grip Barbell Bench Press

Triceps / Chest Barbell

Bench Dips

Triceps Bodyweight