weighted bench dip

How to perform it

Sit on a bench with your hands gripping the edge, fingers pointing forward. Slide your butt off the bench, supporting your weight with your hands. Lower your body by bending your elbows until your upper arms are parallel to the floor. Push yourself back up to the starting position by straightening your arms. Repeat for the desired number of repetitions.

1. 1Sit on a bench with your hands gripping the edge, fingers pointing forward.
2. 2Slide your butt off the bench, supporting your weight with your hands.
3. 3Lower your body by bending your elbows until your upper arms are parallel to the floor.
4. 4Push yourself back up to the starting position by straightening your arms.
5. 5Repeat for the desired number of repetitions.