Triceps · Weighted · Intermediate

How to do Weighted Bench Dip

The weighted bench dip is an upper body exercise that targets the triceps, with secondary emphasis on the chest and shoulders. It involves lowering and raising your body using your arms while your feet are on the floor and your hands are on a bench, with added weight for increased resistance.

Primary muscle: Triceps
Also works: Chest and Shoulders
Equipment: Weighted
Level: Intermediate
Category: Triceps

How to do Weighted Bench Dip, step by step

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.

Muscles worked

Weighted Bench Dip works your triceps as the main mover, with help from your chest and shoulders.

Track Weighted Bench Dip in SPLYT

Weighted Bench Dip is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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