Weighted Bench Dip
The Weighted Bench Dip is a intermediate compound movement that activates 3 muscle groups simultaneously. It primarily targets the Triceps, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The triceps handles the primary load during this movement. The chest and shoulders assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Weighted Bench Dip work?
The Weighted Bench Dip primarily works the Triceps. Secondary muscles include the Chest, Shoulders, which assist during the movement.
Is the Weighted Bench Dip good for beginners?
The Weighted Bench Dip is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Weighted Bench Dip?
You need other to perform the Weighted Bench Dip. Most commercial gyms will have this available.
Track your estimated one-rep max over time. Use our 1RM calculator to see where you stand, or let RepStack compute it automatically after every set.
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