How to do the Weighted Bench Dip
Weighted Bench Dip is a beginner multi-joint compound pushing exercise targeting the Triceps in the Upper Arms region. Performed using weighted, it falls under the strength category. Secondary muscles engaged include Chest and Shoulders.
Weighted Bench Dip demonstration · © GymiaFit
Weighted Bench Dip at a glance
- Primary muscles
- Triceps
- Secondary muscles
- Chest, Shoulders
- Equipment
- Weighted
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Weighted Bench Dip step by step
- 1Sit on a bench with your hands gripping the edge, fingers pointing forward.
- 2Slide your butt off the bench, supporting your weight with your hands.
- 3Lower your body by bending your elbows until your upper arms are parallel to the floor.
- 4Push yourself back up to the starting position by straightening your arms.
- 5Repeat for the desired number of repetitions.
Weighted Bench Dip — questions
What muscles does the Weighted Bench Dip work?
The Weighted Bench Dip primarily targets the Triceps. It also recruits the Chest, Shoulders as secondary movers.
What equipment do I need for the Weighted Bench Dip?
You need weighted. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Weighted Bench Dip suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Weighted Bench Dip?
Weighted Three Bench Dips, Weighted Tricep Dips, Weighted Triceps Dip On High Parallel Bars train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Weighted Bench Dip demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.