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Triceps

Weighted Bench Dip

Weighted Bench Dip (Start)Weighted Bench Dip (End)
LevelIntermediateEquipmentOtherMechanicCompoundForcePush

A triceps dip with your hands on a bench and a weight on your lap to add resistance.

Strength
Primary musclesTriceps
Secondary musclesChestShoulders

Energy burned

≈ 23 kcalFor 3 × 8–12, rest 90s · ≈ 3.9 kcal/min

Estimate range 17–28 kcal (±25 %)

Muscle mass worked10 %
Effort during a set6.5 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Sit on the edge of a bench, place your hands beside your hips, and slide your hips forward off the bench.
  2. 2Place a weight plate on your lap and extend your legs out in front.

How to perform

  1. 1Bend your elbows to lower your hips toward the floor.
  2. 2Keep your back close to the bench and your elbows pointing back.
  3. 3Lower until your elbows are at about 90 degrees.
  4. 4Press through your palms to straighten your arms and repeat.

Alternatives

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Stretches for Triceps

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