Weighted Bench Dip

How to perform it

Step-by-step instructions

1. 01Sit on a stable bench, place your hands beside your hips, and have a partner position a weight plate securely across your upper thighs.
2. 02Move your hips just clear of the bench with your feet planted and shoulders drawn back.
3. 03Bend your elbows behind you and lower only through a comfortable shoulder range while the plate stays stable.
4. 04Press through your palms to extend your elbows without letting your shoulders roll forward.
5. 05Complete the set, return your hips to the bench, and have the plate removed before standing.