Weighted Bench Dip
- Target muscle
- Triceps Brachii
- Synergist muscles
- Deltoid Anterior, Latissimus Dorsi, Levator Scapulae, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
- Equipment
- Weighted
- Body part
- Upper Arms
- Type
- Strength
The Weighted Bench Dip is a triceps-focused strength exercise that places a weight plate or dumbbell on the lap to increase the load on the triceps brachii beyond bodyweight alone. The anterior deltoid, latissimus dorsi, levator scapulae, and both the clavicular and sternal heads of the pectoralis major assist the movement. It works well as a strength or hypertrophy finisher on an upper-body or push day.
How to do the Weighted Bench Dip
- 1Sit on the edge of a flat bench with your hands gripping the bench just outside your hips, fingers pointing forward.
- 2Place a weight plate or dumbbell across your lap just above your knees, and use your forearms to hold it steady.
- 3Slide your hips off the bench and extend your legs in front of you with your heels resting on the floor, or place your feet on a second bench to increase the range of motion.
- 4Pull your shoulders down and back, brace your core, and keep your hips close to the bench.
- 5Inhale and lower your body by bending your elbows, tracking them straight back rather than flaring them out, until your upper arms are roughly parallel to the floor.
- 6Exhale and press through the heel of your palms to extend your elbows and return to the starting position.
- 7Pause briefly at the top with your arms nearly extended to maintain tension in the triceps brachii.
- 8Repeat for the desired number of repetitions, then return your hips to the bench before removing the weight.
Form tips
- Set the bench against a wall or a rack so it cannot slide backward when you press — a loaded bench dip generates real horizontal force against the bench.
- Lower under control over roughly two seconds rather than dropping into the bottom; the added plate makes a fast descent much harder to reverse.
- Press through the base of your palms rather than your fingers to reduce wrist strain when using heavier loads.
- Position the weight on your lap before sliding off the bench, and have a training partner help you place or remove it if the load is heavy.
- Keep your hips close to the bench during the descent rather than letting them drift out into open space, which would alter shoulder mechanics.
Common mistakes
- Descending below 90 degrees at the elbow: going too deep shifts stress from the triceps onto the shoulder joint and increases the risk of anterior shoulder impingement.
- Letting the shoulders shrug and roll forward: this reduces triceps brachii activation and compresses the shoulder structures at the bottom of each rep.
- Flaring the elbows out to the sides instead of pointing them straight back, which reduces the mechanical advantage of the triceps and strains the wrists.
- Placing the weight too far up the thigh toward the hips: this causes the plate or dumbbell to slide during the set, creating instability and a loss of control.
- Locking out the elbows aggressively at the top of each rep, which removes tension from the triceps and places abrupt stress on the elbow joint.
Frequently asked questions
What muscles does the Weighted Bench Dip work?
The weighted bench dip primarily works the triceps brachii. The anterior deltoid, latissimus dorsi, levator scapulae, and both the clavicular head (upper chest) and sternal head of the pectoralis major act as synergists throughout the movement.
How do I add weight to a bench dip safely?
Sit on the bench and place a weight plate or dumbbell across your lap just above the knees, then slide your hips off with your hands gripping the bench and your forearms holding the weight steady. Choose a load that stays put during reps, and have a training partner place or remove it if it is heavy.
Should my feet be on the floor or elevated on a second bench?
Feet on the floor is the more accessible option and reduces the range of motion slightly. Elevating your feet on a second bench increases the range of motion and the proportion of bodyweight you must move, making the exercise more demanding.
Is the Weighted Bench Dip safe for the shoulders?
It can be performed safely when you limit the descent to where your upper arms are roughly parallel to the floor and keep your shoulders pulled down and back throughout. Going deeper than 90 degrees at the elbow significantly increases stress on the shoulder joint.
How is the Weighted Bench Dip different from a parallel bar dip?
Both exercises target the triceps brachii, but the bench dip is performed with the hands behind you on a flat surface, which limits the range of motion and places the shoulders in a more extended position. Parallel bar dips allow a greater range of motion and tend to involve more pectoralis major contribution depending on torso lean.
