How To Do Weighted Bench Dip

Weighted Bench Dip Exercise

Weighted Bench Dip is a great exercise for building the triceps muscles, the lower chest area and the front heads of the shoulders.

It is an effective exercise for building size and adding strength to the upper body.

Weighted Bench Dip will also improve stability and mobility.

The use of a barbell plate will add resistance and a degree of difficulty to this excellent bodyweight exercise which will require you to balance and stabilise your upper body.

Include Weighted Bench Dip in your routine if you participate in gymnastics, cycling and boxing.

Weighted Bench Dip How To

  • Set up 2 flat benches in a horizontal position one in front of the other. Do bench dips without the weight to find the correct distance between benches.
  • Sit on the edge of one bench and place a barbell plate on your upper thighs. Position your arms close to your sides. Take a secure grip on edge of the bench.
  • Raise your glutes off the first bench, walk out and place both feet on top of the second bench. Your legs must be fully straightened out. Keep your arms in a straight position but have a slight bend in the elbows.
  • Slowly lower your glutes toward the floor until you feel a comfortable stretch your triceps.
  • Raise your upper body by pushing off the first bench; flex at the elbow and extend through the triceps until your arms at straight but not locked out. Maintain a slight bend in the elbows. Hold the position for a count of “one”.
  • Once you have completed the targeted number of reps, end the set on the top position and bring your feet off the bench, walk back to the first bench and rest.
  • Repeat the exercise until you have completed the intended number of sets and reps.

Form and Technique

Weighted Bench Dip requires a great deal of balance and stability as there will be constant shifts in bodyweight.

Make sure your upper body and legs are stable on the benches before initiating the dip. Keep your arms close to your torso.

Do not lock out your elbows as this will strain your joints. The slight elbow bend will maintain constant tension on the triceps.

Only go as low as you comfortably can but try to build flexibility by working toward a depth where the triceps are parallel to the floor or lower.

VariationsAssisted Dips, Bench Dips

Routine for Strength: 3 sets x 12-15 reps

Routine for Muscle Gains: 4-5 sets x 6-8 reps

Weighted Bench Dip