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Bench Dip, Weighted

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Classification
Type basic
Mechanics compound
Direction push
Equipment 2 flat benches
Additional Equipment weigh plate(s)
x Rate Bench Dip, Weighted
 

Itīs an effective exercise.
 


Itīs a practicable exercise.
 


Itīs an often applied exercise.
 

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Instructions

Preparation

Position two flat benches parallel to each other and sit on one bench. Take weight plate and put it on thighs. Place hands on edge of bench, close to bottom. Extend arms to raise body off bench and place heels on edge of opposite bench. Hold body in front of bench, keep legs staight or very slightly bent.

Execution

Bend arms to lower body until arms are flexed right-angled. Return, keep arms slightly flexed. Repeat.

Variations / Comments

Preferably rely on help of an assistant when placing plate on thighs. Let elbows point backward and keep upper arms close to torso.

Weight Plate Bench Dip, Weighted Starting Position Starting Position
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Weight Plate Bench Dip, Weighted Ending Position Ending Position

Muscles

Target Triceps Brachii
Synergist Pectoralis Major, Sternal | Pectoralis Major, Clavicular | Deltoid, Anterior | Rhomboids | Latissimus Dorsi
Stabilizers Biceps Brachii | Trapezius, Lower
Weight Plate Bench Dip, Weighted Muscles Front
Front
Weight Plate Bench Dip, Weighted Muscles Rear
Rear
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