Exercise guide
Weighted Bench Dip
- Intermediate
- Compound
- Rep-based
- Chest
- Upper arms
- Waist
The weighted bench dip is a powerful compound movement that targets the triceps, anterior deltoids, and pectorals by adding external resistance to a standard bodyweight dip. It is highly effective for building upper body pushing strength and muscle thickness in the arms.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Place two flat benches parallel to each other, spaced slightly less than the length of your legs.
- Sit on the edge of one bench and place your hands shoulder-width apart, gripping the edge with fingers facing forward.
- Place your heels on the edge of the opposite bench so your legs are straight and your body forms an 'L' shape.
- Have a partner carefully place a weight plate on your lap, ensuring it is centered and stable.
How to do it
- Inhale and slowly lower your hips toward the floor by bending your elbows until your upper arms are parallel to the ground.
- Keep your back within an inch of the bench behind you throughout the entire descent.
- Exhale and drive through your palms to push your body back up to the starting position.
- Contract your triceps hard at the top of the movement, but avoid forcefully locking out your elbows.
Form checklist
- Keep your elbows tucked in and pointing straight back, not flaring out to the sides.
- Maintain a 'proud chest' and keep your shoulders pulled back and down away from your ears.
- Ensure your back stays close to the bench to prevent excessive shearing force on the shoulder joints.
- Keep your core braced to prevent the weight plate from sliding or shifting.
Pro tips
- Focus on a slow, 3-second eccentric (lowering) phase to maximize time under tension and muscle fiber recruitment.
- To emphasize the triceps even more, keep your torso as upright as possible throughout the movement.
Make it harder
- Increase the load by stacking multiple plates or using a heavier single plate.
- Add a 2-second pause at the bottom of the rep to eliminate momentum and increase difficulty.
Frequently asked
- What muscles does the weighted bench dip work?
- The weighted bench dip primarily targets the triceps, and also works the abs and serratus anterior as secondary muscles.
- What equipment do you need for the weighted bench dip?
- The weighted bench dip uses weight plate.
- Is the weighted bench dip good for beginners?
- The weighted bench dip is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.