Weighted Bench Dip

Position two flat exercise benches parallel to each other a few feet apart, and place a weight plate securely across your lap.

Sit on the edge of one bench and place your heels up on the opposite bench, gripping the edge of your seat with your hands facing forward.

Slide your hips forward off the bench while keeping your arms fully extended and your torso upright.

Inhale as you bend your elbows to lower your hips toward the floor until your upper arms are roughly parallel to the ground.

Exhale and press through your palms, extending your arms to push your body back up to the starting position.