To perform a tricep weighted bench dip, start by sitting on the edge of a sturdy bench with your hands gripping the edge just outside your hips. Place your feet on the floor, knees bent at about 90 degrees, and carefully position a weight plate or dumbbell on your lap for added resistance. Shift your weight off the bench, supporting yourself with your arms, and lower your body by bending your elbows to a 90-degree angle. Keep your back close to the bench and your core engaged. Press back up by straightening your arms, fully contracting your triceps at the top. Repeat for your desired number of reps, focusing on controlled movement and maintaining proper form throughout the exercise.