Exercise guide · Intermediate · Compound

Weighted Bench Dip: How to Do It & Muscles Worked

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 muscles
Triceps
Secondary muscles
Chest , Shoulders
Equipment
Weighted
Level · type
Intermediate · Compound
Demonstration of the weighted bench dip
Front view: muscles worked by the weighted bench dip. Primary: triceps. Secondary: chest and shoulders.
Back view: muscles worked by the weighted bench dip. Primary: triceps. Secondary: chest and shoulders.
Primary Secondary

How to do the weighted bench dip

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

Sets, reps and programming

Suggested sets, reps and rest for the weighted bench dip by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Weighted Bench Dip alternatives

More exercises that train the triceps as their main target:

More triceps exercises

See the best tricep exercises, ranked →

Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.