Weighted Bench Dip

Weighted Bench Dip


This exercise involves using a bench or chair to perform dips while holding weights on your lap or using a weight belt. It primarily targets the triceps, but also works the chest and shoulders.

Muscle Group

Equipment Required

Weighted Bench Dip Instructions

  1. Place a bench behind your back and hold onto the edge with your hands shoulder-width apart.
  2. Extend your legs out in front of you and place your heels on another bench or sturdy surface.
  3. Lower your body by bending your elbows until your upper arms are parallel to the ground.
  4. Push yourself back up to the starting position by straightening your arms.
  5. Repeat for the desired number of reps.

Weighted Bench Dip Form & Visual

Weighted Bench Dip

Weighted Bench Dip Benefits

  • Targets triceps, chest, and shoulders
  • Increases upper body strength and muscle definition
  • Can be done with minimal equipment
  • Allows for progressive overload by adding weight
  • Improves overall pushing strength

Weighted Bench Dip Muscles Worked

  • Triceps
  • Chest
  • Shoulders

Weighted Bench Dip Variations & Alternatives

  • Unweighted Bench Dip
  • Tricep Dip Machine
  • Parallel Bar Dip
  • Ring Dip
  • Assisted Dip