Weighted Bench Dip

Weighted Bench Dip

The Weighted Bench Dip is a highly effective exercise that targets the muscles in your triceps, shoulders, and chest, giving your upper body a full workout. This exercise involves using a bench or a sturdy elevated surface and adding extra resistance by using a weighted plate or dumbbell placed on your lap or held by your feet. It is a great choice for individuals looking to build strength and tone their arms. When performing the Weighted Bench Dip, your body position should be stable and upright, with your hands placed firmly on the edge of the bench and your legs extended in front of you. Slowly lower your body by bending your elbows, ensuring that they stay close to your torso. Lower yourself until your upper arms are parallel to the ground, then press back up to the starting position, using your triceps to push yourself back up. Adding weight to this exercise can intensify the challenge and stimulate additional muscle growth. It is recommended to start with lighter weights and gradually increase as you build strength and confidence. However, it is crucial to maintain proper form throughout the movement to prevent injury. Remember to engage your core and keep your hips close to the edge of the bench to maximize the effectiveness of the exercise. Incorporating the Weighted Bench Dip into your routine can help you achieve stronger, more defined arms. It is important to remember that individual fitness goals and abilities may vary, so always start with a weight and intensity level that suits your current fitness level.


  • Start by sitting on the edge of a bench with your hands grasping the edge, fingers pointing forward.
  • Walk your feet forward and extend your legs out in front of you, while keeping your heels on the ground.
  • Lift your buttocks off the bench and support your body weight with your hands and heels.
  • Slowly lower your body by bending your elbows, while keeping your back close to the bench.
  • Continue lowering your body until your upper arms are parallel to the ground.
  • Pause for a brief moment at the bottom position, then press through your hands to extend your elbows and return to the starting position.
  • Repeat for the desired number of repetitions, focusing on controlling the movement and engaging your triceps.

Tips & Tricks

  • Start with a weight that challenges you but allows you to maintain proper form.
  • Keep your back straight and shoulders down throughout the exercise.
  • Squeeze your triceps at the top of the movement to fully activate the muscle.
  • Focus on slow and controlled movements to maximize muscle engagement.
  • Use a spotter or safety bars if necessary to ensure safety and prevent injury.
  • Vary your grip width to target different areas of the triceps.
  • Incorporate progressive overload by gradually increasing the weight or number of reps.
  • Ensure you have a stable bench or surface for performing the exercise.
  • Allow for adequate rest and recovery between sets to avoid overtraining.
  • Pair the weighted bench dip with other tricep exercises for a well-rounded workout.


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