Weighted Bench Dip
The bench dip with a plate on the thighs, legs straight; a plate lies flatter than a dumbbell and is easy to add to.
How to do it
Setup
Hands on the bench behind you, legs straight, heels down, a plate flat on the thighs.
Steps
- Lay the plate on the thighs once the hands are set.
- Sink the hips close to the bench, elbows tracking back.
- Press up without letting the plate shift.
Common mistakes
Plate sliding toward the knees: sit it near the hips. Hips drifting off the bench as the plate pulls: keep them close. Elbows flaring under the load: point them back.
Breathing
Inhale down, exhale on the press.
