Weighted Bench Dip
Muscles worked
Instructions
- 1For 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.
- 2The 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.
- 3Slowly 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.
- 4Using your triceps to bring your torso up again, lift yourself back to the starting position while exhaling.
- 5Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Weighted Bench Dip
Weighted bench dips take the classic bench dip further by adding extra load on your lap, letting you keep progressing once bodyweight alone stops being enough. Between two benches positioned perpendicular to your body, hands on one and legs extended on the other, you lower your torso by bending your elbows to slightly less than 90 degrees before pressing back up using the triceps. Adding load, ideally placed by a partner for safety, noticeably increases the intensity and lets you keep progressively overloading the triceps once you're past the intermediate stage. It's a great compound pressing exercise, also engaging the lower chest and front deltoids, as long as you keep your elbows close to your body to protect the shoulders and avoid going too deep.
check_circleBenefits
- check_circleAllows progressive overload beyond bodyweight alone
- check_circleEngages the triceps, lower chest, and front deltoids
- check_circleBuilds solid compound pressing strength
- check_circleA weighted variation ideal for intermediate and advanced lifters
lightbulbExecution tips
- lightbulbHave a partner help place the load on your lap
- lightbulbKeep your elbows as close to your body as possible
- lightbulbDon't go past a 90-degree elbow angle
- lightbulbChoose a progressive load, increased little by little
warningCommon mistakes
- warningPositioning a heavy load on your lap alone without help
- warningLetting the elbows flare outward
- warningGoing too low and putting excess stress on the shoulders
- warningAdding too much load too fast before mastering the bodyweight version
helpFrequently asked questions
Do I need a partner for this exercise?expand_more
Strongly recommended to safely place the load on your lap, especially with a substantial weight.
When should I move to the weighted version?expand_more
Once you fully master the bodyweight bench dip with good range of motion and full control.
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