Arms Exercise Guide
Weighted Bench Dip
Target Muscle
Arms
Equipment Needed
Barbell & Bench
Difficulty
Beginner
Step-by-Step Execution Instructions for Weighted Bench Dip
- 1. Setup & Elbow Alignment: Position your arms securely for Weighted Bench Dip. Keep elbows pinned close to your torso to isolate target arm muscles.
- 2. Flexion / Extension Phase: Contract biceps or triceps forcefully to move resistance during Weighted Bench Dip through full range of motion.
- 3. Squeeze at Peak: Hold peak muscle squeeze for 1 second at the top/end of motion.
- 4. Full Stretch Eccentric: Lower weight over 2 seconds to full muscle extension.
For Muscle Mass (Hypertrophy)
Perform 3 to 4 sets of 8 to 12 reps with 90 seconds rest between sets.
For Maximum Strength
Perform 4 to 5 sets of 3 to 6 reps with 3 minutes rest between sets.
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Related Exercises & Targeted Workouts
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Targeted Workout Split
Arms Specialization Workout
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