Weighted Bench Dip
Strengthen your triceps and shoulders with the Weighted Bench Dip. This effective bodyweight exercise, enhanced with a weight plate, targets your upper
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 1 min
Free · iPhone only · Available on the App Store
Variations of Weighted Bench Dip
Description
A tricep exercise where you sit on one bench, place your hands next to your hips, extend your legs out onto another bench, and then lower your body by bending at the elbows. A weighted plate is placed on the lap for added resistance.
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How to do Weighted Bench Dip
- 01Setup
Position two benches parallel to each other, about leg's length apart. Sit on the edge of one bench with your hands gripping the edge next to your hips, fingers pointing forward.
- 02Setup
Extend your legs forward, placing your heels on the edge of the second bench, keeping your legs straight. Have a spotter place a weight plate on your upper thighs, close to your hips.
- 03
Slide your hips off the bench, supporting your body with your hands and heels. Lower your body by bending your elbows, keeping them pointing straight back and close to your sides.
- 04
Descend until your upper arms are parallel to the floor, or slightly below, feeling a stretch in your triceps and chest as you inhale.
- 05
Drive through your palms and heels, extending your elbows to push your body back up to the starting position, squeezing your triceps at the top. Exhale as you push up.
Tips
- Maintain a neutral spine and keep your core engaged throughout the movement to prevent your lower back from arching.
- Keep your elbows tracking straight back and close to your body to maximize triceps activation and reduce shoulder strain.
- Control the eccentric (lowering) phase slowly for 2-3 seconds to increase time under tension and enhance muscle growth.
- If you feel discomfort in your shoulders, reduce the depth of the dip or decrease the added weight.
Common mistakes
- Flaring elbows out wide: This shifts tension away from the triceps and puts undue stress on the shoulder joints; keep your elbows tucked in and pointing directly behind you.
- Not going deep enough: Limiting the range of motion reduces triceps activation; lower your body until your upper arms are at least parallel to the floor for a full stretch.
- Shrugging shoulders: Allowing your shoulders to rise towards your ears can cause neck and shoulder discomfort; actively depress your shoulders away from your ears.
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What muscles does Weighted Bench Dip work?
Weighted Bench Dip primarily targets Triceps Brachii. Secondary muscles include Deltoid Anterior, Latissimus Dorsi, Levator Scapulae, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head.
Is Weighted Bench Dip good for beginners?
Weighted Bench Dip is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Weighted Bench Dip?
You need Weighted to perform Weighted Bench Dip. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Weighted Bench Dip?
Maintain a neutral spine and keep your core engaged throughout the movement to prevent your lower back from arching. Keep your elbows tracking straight back and close to your body to maximize triceps activation and reduce shoulder strain. Control the eccentric (lowering) phase slowly for 2-3 seconds to increase time under tension and enhance muscle growth. If you feel discomfort in your shoulders, reduce the depth of the dip or decrease the added weight.
What are common mistakes when doing Weighted Bench Dip?
Flaring elbows out wide: This shifts tension away from the triceps and puts undue stress on the shoulder joints; keep your elbows tucked in and pointing directly behind you. Not going deep enough: Limiting the range of motion reduces triceps activation; lower your body until your upper arms are at least parallel to the floor for a full stretch. Shrugging shoulders: Allowing your shoulders to rise towards your ears can cause neck and shoulder discomfort; actively depress your shoulders away from your ears.
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Free · iPhone only · Available on the App Store