Weighted Bench Dip
How to do the Weighted Bench Dip with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Triceps
Chest, Shoulders
Other
How to do the Weighted Bench Dip
- 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
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
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
Using your triceps to bring your torso up again, lift yourself back to the starting position while exhaling.
- 5
Repeat for the recommended amount of repetitions.
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Every Weighted Bench Dip set you log feeds Ascend's anatomy heatmap, so your triceps volume is visible at a glance, and counts toward your bodyweight-strength tier.
More triceps exercises
Weighted Bench Dip: common questions
What muscles does the Weighted Bench Dip work?
The Weighted Bench Dip primarily works the Triceps. It also recruits the Chest and Shoulders as supporting muscles.
Is the Weighted Bench Dip suitable for beginners?
The Weighted Bench Dip is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
Is the Weighted Bench Dip a compound or isolation exercise?
The Weighted Bench Dip is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Weighted Bench Dip with correct form?
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. Follow the full step-by-step above for the complete movement.
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