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All exercises

Weighted bench dip

Intermediate

Weighted bench dip is a compound weight plate exercise for the triceps, also working the chest and front delts.

What it works

Primary muscle

Triceps

Also works

ChestFront delts

Equipment
Weight plate
Type
Compound · Push
Logged as
Bodyweight + added weight
Suggested rest
2 min

How to do it

  1. 1Sit on a bench with your hands gripping the edge, fingers pointing forward.
  2. 2Slide your butt off the bench, supporting your weight with your hands.
  3. 3Lower your body by bending your elbows until your upper arms are parallel to the floor.
  4. 4Push yourself back up to the starting position by straightening your arms.
  5. 5Repeat for the desired number of repetitions.

What to do instead

  • Bench dip on floorBodyweight
  • Three bench dipBodyweight
  • Bench dip (knees bent)Bodyweight
  • Triceps dip (bench leg)Bodyweight
  • Exercise ball dipOther
  • Weighted three bench dipsWeight plate

Easier variations

  • Assisted triceps dip (kneeling)Machine
  • Bench dip (knees bent)Bodyweight
  • Bench dip on floorBodyweight
  • Elbow dipsBodyweight

Harder variations

  • Weighted three bench dipsWeight plate
  • Weighted tricep dipsWeight plate
  • Weighted triceps dip on high parallel barsWeight plate
  • One arm dipBodyweight
Logged today · 2 min restWeighted bench dip

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