the Weighted Bench Dip
Just when you think you’ve invented something new, you start logging your workouts online and discover someone already invented it. Well I didn’t necessairly think I invented the bench dip itself, just the weighted one. Maybe in reality I invented the way in which it is performed by me and my workout partner.
In the past I would see women and foreign students do this bench dip. I reviewed the Strength Training Anatomy book and compared it with other tricep excercsises. I considered: "What if I put weight on that?" It worked. But the problem was, I had to start with 4 plates [45 lbs each] to even feel an affect. I wanted to make it worth mine and the spotter’s time. So per set I would do 9 reps with the full load, then two reps for every plate the spotter took off, and 3 reps without weight. This is how 6 plates looks in sets and reps for the Weighted Bench Dip: 5×9,2,2,2,2,2,3/270.
My body got used to the movement and I increased in weight. But there’s a flaw in this. The weight rests on the top of your legs just above the knees. Regardless of arm strength, if you put too much weight on, your knee joints will start hurting. Last week I did 8 plates with ease but it was not comfortable. Because of this concern I completed this week’s sets with only 6 plates.
I have have had excellent results from this exercise. Although I do not look like Frank McGrath yet, I will continue to train hard and heavy. As of now, I am looking for an alternative on this exercise.
