Weighted Bench Dip
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
350 KCAL |
|
Level
|
intermediate |
Equipment
|
Dumbbell, Adjustable Bench |
Smart Voice
AIi Instructions
- 1. Setup & Core Bracing: Lie securely on the bench in a stable single-arm position. Retract and depress your scapulae, engage your glutes and core to lock in spinal alignment.
- 2. Eccentric Lowering: Inhale deeply and lower the dumbbell in a controlled arc, maximizing the active stretch across the pectoral muscles through a full range of motion.
- 3. Isometric Pause (3 Sec): Hold the dumbbell completely still at the designated sticking point for a strict 3-second count, maintaining intense muscular tension without momentum.
- 4. Concentric Drive: Press the dumbbell powerfully back to the starting position along the movement arc, exhaling through the hardest portion of the lift.
- 5. Peak Contraction: Flex the target chest musculature firmly at the top without locking out the elbow joint completely.
Physiological Impact
Caloric Benchmarking
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