Weighted Bench Dip
In SetGrip: Bench Dip (Weighted)
A plate resting across your upper thighs is the simplest way to keep bench dips productive once bodyweight sets pass fifteen easy reps. Load creeps up in small jumps, and having the weight seated on your lap rather than hanging from a belt keeps setup quick between sets.
How to do the Weighted Bench Dip
- Sit on a bench with your hands gripping the edge, fingers pointing forward.
- Slide your butt off the bench, supporting your weight with your hands.
- Lower your body by bending your elbows until your upper arms are parallel to the floor.
- Push yourself back up to the starting position by straightening your arms.
- Repeat for the desired number of repetitions.
Tip: Lock the elbows out with the shoulders pulled down and back, never shrugged up.
Muscles worked
Primary
Triceps · Arms
The triceps extend the elbow to lock out the top, and they take over completely when you stay upright with the elbows tucked.
Common mistakes
- Diving too deep — going far below the point where the upper arm is parallel to the floor stresses the front of the shoulder; stop when you feel a stretch across the chest and press back up.
- Shoulders rolling forward — keep the shoulder blades pulled back and down, and stop the descent before they rotate forward.
- Not choosing a target — leaning forward with elbows out hits the chest, while staying upright with elbows tucked hits the triceps; pick one and hold that position for the whole set.
- Hands too far behind — this pushes the shoulders into a bad position; keep the hands close under the shoulders or use parallel bars instead.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Dips go early in a push session as a main pressing movement, or after bench press for extra chest and triceps volume. They superset naturally with pull-ups or chin-ups on the same station.
Variations and alternatives
Similar exercises
Without weighted
Frequently asked questions
What muscles does the Weighted Bench Dip work?
The Weighted Bench Dip primarily works the triceps. It also involves the pectorals and delts, which assist the movement and stabilise the joints.
Is the Weighted Bench Dip good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Weighted Bench Dip with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Weighted Bench Dip?
If you cannot do the Weighted Bench Dip, try the Bench Dip, the Three Bench Dip or the Knees Bent Bench Dip. Each of them trains the triceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Weighted Bench Dip, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
Track the Weighted Bench Dip in SetGrip
All 1,100+ exercises with animations are in the app. No account, no sign-up — your data stays on your iPhone. Works with Apple Watch.
More exercises
Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.