Weighted Bench Dip

How to do the 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.

Muscles worked

Role	Muscles
Primary	triceps
Secondary	chest, shoulders
Equipment	other equipment
Difficulty	intermediate
Type	compound

No other equipment? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Bench Dips Bodyweight Close-Grip Push-Up off of a Dumbbell Bodyweight Dips - Triceps Version Bodyweight Incline Push-Up Close-Grip Bodyweight Push-Ups - Close Triceps Position Bodyweight Close-Grip Dumbbell Press Dumbbell

Easier than the Weighted Bench Dip

Same movement pattern, lower entry difficulty — work up from here.

Bench Dips beginner · Bodyweight Close-Grip Barbell Bench Press beginner · Barbell Close-Grip Dumbbell Press beginner · Dumbbell

Harder than the Weighted Bench Dip

Bench Press with Chains expert · Barbell

Superset the Weighted Bench Dip with

Opposing biceps work — alternate sets without extra rest.

Reverse Plate Curls biceps Drag Curl biceps High Cable Curls biceps Dumbbell Prone Incline Curl biceps

Common questions

What muscles does the Weighted Bench Dip work?

The Weighted Bench Dip primarily works the triceps, with the chest and shoulders as secondary movers. Bench Dips, Close-Grip Barbell Bench Press, and Close-Grip Dumbbell Press train the same muscle, across 9 equipment types.

What equipment do you need for the Weighted Bench Dip?

The Right Equipment. Without the right equipment, Bench Dips, Close-Grip Push-Up off of a Dumbbell, and Dips - Triceps Version train the same muscle, and 11 of the catalogue's options for this muscle need no equipment.

Is the Weighted Bench Dip suitable for beginners?

It is rated intermediate. Start with Bench Dips, Close-Grip Barbell Bench Press, and Close-Grip Dumbbell Press and work up.

Where should the Weighted Bench Dip go in a workout?

Early — the Weighted Bench Dip is compound, working 3 muscle groups, so run it first or second while you are fresh, then superset Reverse Plate Curls and Drag Curl later.

Similar exercises

Bench Dips Bodyweight Close-Grip Barbell Bench Press Barbell Close-Grip Dumbbell Press Dumbbell Close-Grip EZ-Bar Press EZ Curl Bar Close-Grip Push-Up off of a Dumbbell Bodyweight Decline Close-Grip Bench To Skull Crusher Barbell