Weighted Bench Dip

1. Sit on the edge of a bench and place your hands next to your hips, fingers pointing forward. 2. Place a weight (plate or dumbbell) on your lap for added resistance. 3. Extend your legs out in front of you with heels on the floor and lift your body off the bench by straightening your arms. 4. Slowly bend your elbows to lower your body until your upper arms are about parallel to the ground. 5. Press through your palms to extend your arms and lift your body back up. 6. Maintain control and proper form throughout the movement.

Track This Exercise in the App

Log your weighted bench dip sets in 1RM.fit and watch your estimated 1RM update automatically as you get stronger.