What muscles does the weighted bench dip work?

The weighted bench dip primarily targets the triceps, making it an effective exercise for arm strength and definition. It also engages the shoulders and chest as secondary muscles, providing a well-rounded upper body workout.

What equipment do I need for weighted bench dips and what are the alternatives?

You’ll need a sturdy bench and a weight plate to perform weighted bench dips. If you don’t have a weight plate, you can use a dumbbell, sandbag, or even a backpack with added weight. For a bodyweight version, simply omit the extra resistance.

Are weighted bench dips suitable for beginners?

Weighted bench dips can be challenging for beginners due to the added load on the triceps and shoulders. Beginners should master bodyweight bench dips first to build strength and perfect form before progressing to weighted variations.

What are common mistakes to avoid with weighted bench dips?

Common mistakes include flaring the elbows, placing hands too far apart, and letting the shoulders hunch forward. To avoid injury, keep elbows close to your sides, maintain a neutral spine, and avoid bouncing at the bottom of the movement.

How many sets and reps should I do for weighted bench dips?

For strength and muscle growth, aim for 3–4 sets of 8–12 reps, using a challenging but manageable weight. Adjust the weight to maintain proper form throughout your sets.

How can I perform weighted bench dips safely?

Ensure the bench is stable and the weight plate is secure on your lap before starting. Warm up your shoulders and triceps beforehand, and avoid locking out your elbows to reduce joint stress.

What are some variations or modifications for weighted bench dips?

You can modify weighted bench dips by bending your knees to reduce resistance or elevating your feet to increase difficulty. Advanced lifters may use heavier weights or slow down the tempo for greater muscle engagement.

Weighted Bench Dip

Target Muscles

Primary:

Triceps

Secondary:

Shoulders

Chest

Equipment Required

Bench

Weight Plate

Exercise Type

Weight & Reps

How To Do

Sit on the edge of a bench with your hands gripping the edge and your heels resting on a second bench, legs straight, and a weight plate securely on your lap. Lower your body by bending your elbows until your upper arms are parallel to the ground, then press through your palms to return to the starting position. Keep your elbows close to your sides throughout the movement for proper triceps engagement.

Step-by-Step Instructions

Position two benches parallel to each other, spaced apart at a comfortable distance. Sit on the edge of one bench and place your hands on the edge, gripping it firmly with your fingers pointing forward.
Extend your legs and rest your heels on the opposite bench, keeping your legs straight. Place a weight plate on your lap for added resistance, ensuring it is stable and secure.
Begin the movement by lowering your body by bending your elbows, keeping them close to your torso. Lower yourself until your upper arms are parallel to the ground or slightly below.
Push through your palms to extend your elbows and return to the starting position, fully straightening your arms.
Repeat the movement for the desired number of repetitions, maintaining control and proper form throughout.

Explore more triceps exercises or bench exercises in our exercise library.

Alternative Exercises

Weighted Three-Bench Dips

Triceps

Bench • Weight Plate

Weighted Tricep Dips

Triceps

Weight Plate • Bodyweight

Barbell Close-Grip Bench Press

Triceps

Bench • Barbell

Dumbbell Lying Triceps Extension

Triceps

Bench • Dumbbell

Frequently Asked Questions

What muscles does the weighted bench dip work?: The weighted bench dip primarily targets the triceps, making it an effective exercise for arm strength and definition. It also engages the shoulders and chest as secondary muscles, providing a well-rounded upper body workout.
What equipment do I need for weighted bench dips and what are the alternatives?: You’ll need a sturdy bench and a weight plate to perform weighted bench dips. If you don’t have a weight plate, you can use a dumbbell, sandbag, or even a backpack with added weight. For a bodyweight version, simply omit the extra resistance.
Are weighted bench dips suitable for beginners?: Weighted bench dips can be challenging for beginners due to the added load on the triceps and shoulders. Beginners should master bodyweight bench dips first to build strength and perfect form before progressing to weighted variations.
What are common mistakes to avoid with weighted bench dips?: Common mistakes include flaring the elbows, placing hands too far apart, and letting the shoulders hunch forward. To avoid injury, keep elbows close to your sides, maintain a neutral spine, and avoid bouncing at the bottom of the movement.
How many sets and reps should I do for weighted bench dips?: For strength and muscle growth, aim for 3–4 sets of 8–12 reps, using a challenging but manageable weight. Adjust the weight to maintain proper form throughout your sets.
How can I perform weighted bench dips safely?: Ensure the bench is stable and the weight plate is secure on your lap before starting. Warm up your shoulders and triceps beforehand, and avoid locking out your elbows to reduce joint stress.
What are some variations or modifications for weighted bench dips?: You can modify weighted bench dips by bending your knees to reduce resistance or elevating your feet to increase difficulty. Advanced lifters may use heavier weights or slow down the tempo for greater muscle engagement.