Weighted Bench Dip
The Weighted Bench Dip is a compound exercise that mainly works the triceps, with help from the shoulders and chest. You'll need: exercise bench and weight plates.
Required Equipment
Weighted Bench Dip Muscles Worked
Primary
Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid); Chest (pectoralis major, sternal head)
How to do the Weighted Bench Dip
Position two flat exercise benches parallel to each other a few feet apart, and place a weight plate securely across your lap.
Sit on the edge of one bench and place your heels up on the opposite bench, gripping the edge of your seat with your hands facing forward.
Slide your hips forward off the bench while keeping your arms fully extended and your torso upright.
Inhale as you bend your elbows to lower your hips toward the floor until your upper arms are roughly parallel to the ground.
Exhale and press through your palms, extending your arms to push your body back up to the starting position.
Weighted Bench Dip FAQs
What muscles does the Weighted Bench Dip work?
The Weighted Bench Dip mainly works the triceps, with help from the shoulders and chest. The main muscles are the triceps brachii.
What equipment do you need for the Weighted Bench Dip?
Exercise bench and weight plates.
Is the Weighted Bench Dip a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Weighted Bench Dip go on?
It belongs on push day in a push/pull/legs routine.
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