Okay, so I’ve been trying to up my weighted dips game lately. I used to just awkwardly hold a dumbbell between my legs, which, let’s be honest, is a recipe for disaster. It swings, it’s unstable, and it generally just messes with your form. So, I decided to finally figure out a better way to do these, and I landed on using a bench for support. Here’s how it went down:
Setting Up
First, I grabbed two flat benches and positioned them parallel to each other. The space between them needs to be just wide enough for you to fit comfortably, but not so wide that you’re overstretching. Think shoulder-width apart, maybe a bit wider depending on your build.
Then, I placed a weight plate (started with a 25-pounder, because, you know, gotta start somewhere) on one of the benches. This is where the magic happens.
Getting into Position
Next, I carefully sat down on the other bench, facing the weight. I made sure my feet were flat on the floor for stability. Then, I reached over and placed the weight plate across my lap. It felt way more secure than the dangling dumbbell method, I can tell you that.
The Dips
With the weight comfortably settled, I gripped the edges of the bench I was sitting on. Then, it was time to slide my butt off the bench, keeping my hands in place. Now, you’re in the starting dip position, with the weight plate resting securely on your lap.
From there, I just performed the dips as usual. Lowering myself until my elbows were at about a 90-degree angle, and then pushing back up. The weight felt SO much more stable this way. No swaying, no awkwardness, just pure, focused effort.
The Results
- More Control: The biggest difference was the control. I felt like I could really focus on the movement and my form, instead of worrying about the weight swinging around.
- Heavier Weight: Because of the increased stability, I felt comfortable adding more weight than I usually would with the dumbbell method.
- Less Awkward: Let’s face it, holding a dumbbell between your legs during dips is just plain awkward. This method is way more comfortable.
- Better workout: felt the burn.
Honestly, using the bench for weighted dips has been a game-changer for me. It’s safer, more comfortable, and allows for better focus on the exercise itself. If you’re struggling with the dumbbell method, I highly recommend giving this a try. It’s a simple setup, but it makes a world of difference!