The Benefits - Weighted dips creates a nice pump in your triceps and develops the thickess of your triceps, especially around your elbows. This is a safier and more shoulder friendly option to parallel dips and it allows you to more concentrate on triceps without getting help from your chest muscle.

Execution - Place your hands at shoulder width at the edge of the bench and keep your arms close to your body to keep the tension in your triceps. Lower yourself by bending from elbows until your triceps are flexed. Lift yourself up by contracting your triceps hard.

Tips - Have a training partner or training place a weight plate on your thighs. You can test different variations and hand positions to make tricep bench dips best suitable for you but I recommend to keep your hands straight and close to your body.

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