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Weighted Bench Dip

A intermediate strength exercise for the triceps, done with a other equipment.

Weighted Bench Dip: starting positionWeighted Bench Dip: finishing position
Main muscles
Triceps
Also works
Chest and Shoulders
Equipment
Other equipment
Level
Intermediate
Type
Compound
Movement
Push

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.

Sets and reps

Strength3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Weighted Bench Dip

Questions

What muscles does the Weighted Bench Dip work?

Mainly the triceps, with the chest and shoulders helping.

Is the Weighted Bench Dip good for beginners?

It's rated intermediate. Beginners can build up to it with Parallel Bar Dip first.

What can I do instead of the Weighted Bench Dip?

Good alternatives that train the triceps: Ring Dips, Parallel Bar Dip, Close-Grip Push-Up off of a Dumbbell or Decline Close-Grip Bench To Skull Crusher.

How many sets and reps of the Weighted Bench Dip should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).