Weighted Bench Dip
Description
The weighted bench dip is a loaded version of the bench dip where you place a weight plate (or plates) on your lap while dipping between two benches. Your hands are on the bench behind you and your feet are elevated on a second bench in front. The added weight builds serious tricep strength beyond what bodyweight allows.
Muscle Group
Equipment Required
Weighted Bench Dip Instructions
- Position two flat benches parallel to each other, roughly leg-length apart.
- Sit on the edge of one bench with your hands gripping the edge beside your hips.
- Place your heels on the opposite bench. Your legs should be extended or slightly bent.
- Have a partner place a weight plate on your lap, above your thighs near your hips.
- Slide your butt off the bench so your weight is supported by your hands and heels.
- Lower your body by bending at the elbows. Descend until your upper arms are parallel to the floor.
- Do not go deeper — excessive depth can strain the shoulders.
- Press back up by extending at the elbows. Squeeze your triceps at the top. Repeat for the desired reps.
Weighted Bench Dip Form & Visual
Weighted Bench Dip Benefits
- Allows progressive overload of the bench dip
- Builds the triceps with heavier resistance than bodyweight
- Easy to set up with two benches and a plate
- Trains the chest and shoulders as secondary movers
- Useful when parallel dip bars are unavailable
- Easy to scale by adding or removing plates
Weighted Bench Dip Muscles Worked
- Triceps brachii
- Anterior deltoid
- Pectoralis major (sternal head, secondary)
- Serratus anterior
- Core (stabilizer)
Weighted Bench Dip Variations & Alternatives
- Bodyweight Parallel Bar Dip
- Weighted Parallel Bar Dip
- Assisted Tricep Dip
- Bodyweight Bench Dip (no weight)
- Dips Between Chairs
- Feet-on-Floor Bench Dip (regression)
- Pause Weighted Bench Dip
