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Weighted Bench Dip

The Weighted Bench Dip primarily targets your Triceps, with support from Chest, Shoulders. It is best suited to intermediate lifters.

Intermediate level · Equipment: Other · Compound · Push

Primary muscles: Triceps Secondary muscles: Chest, Shoulders

How to perform Weighted Bench Dip

  1. Step 1. For this exercise you will need to place a bench behind your back and another one in front of you. With the benches perpendicular to your body, hold on to one bench on its edge with the hands close to your body, separated at shoulder width. Your arms should be fully extended.
  2. Step 2. The legs will be extended forward on top of the other bench. Your legs should be parallel to the floor while your torso is to be perpendicular to the floor. Have your partner place the dumbbell on your lap. Note: This exercise is best performed with a partner as placing the weight on your lap can be challenging and cause injury without assistance. This will be your starting position.
  3. Step 3. Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm. Tip: Keep the elbows as close as possible throughout the movement. Forearms should always be pointing down.
  4. Step 4. Using your triceps to bring your torso up again, lift yourself back to the starting position while exhaling.
  5. Step 5. Repeat for the recommended amount of repetitions.

Frequently asked questions

What is the primary muscle group targeted by the weighted bench dip?

The weighted bench dip is an isolation movement that primarily targets the triceps brachii. It emphasizes the medial and lateral heads of the triceps through a significant range of motion.

How should I position my shoulders to prevent injury during this exercise?

Keep your shoulder blades retracted and depressed to maintain a stable base. Avoid letting your shoulders roll forward or shrugging toward your ears, as this increases stress on the anterior deltoid and joint capsule.

What is a common mistake to avoid when adding weight to bench dips?

A frequent error is flaring the elbows outward, which shifts tension away from the triceps and onto the shoulder joints. Keep your elbows tucked close to your torso throughout the entire repetition.

How can a beginner progress toward the weighted version of this movement?

Start with bodyweight dips with knees bent, then progress to straight legs. Once you can complete 15 controlled repetitions with straight legs, begin adding small increments of weight on your lap.

What is the recommended set and rep range for weighted bench dips?

Perform 3 to 4 sets of 8 to 12 repetitions to maximize hypertrophy. Use a weight that allows for a full range of motion without compromising form or depth.

Sample sets & reps for Weighted Bench Dip

  • Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
  • Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
  • Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Triceps exercises

  • Band Skull Crusher — band
  • Bench Dips — bodyweight
  • Bench Press - Powerlifting — barbell
  • Bench Press with Chains — barbell
  • Board Press — barbell

See all Triceps exercises →

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