Weighted Bench Dips
How to Do Weighted Bench Dips
- Set up 2 flat benches opposite each other. They should be roughly the distance of your hips to the floor apart.
- Stand with your back to one bench,facing the other, then crouch down placing your palms behind you on the edge of the bench. Your arms should be fully extended at shoulder width, with your fingers facing forward.
- Place the heels of your feet on the other bench. Keep your legs fully extended.
- Have a spotter place a barbell weight plate or dumbbell on your lap. This is the start position.
- Slowly lower yourself down by bending your elbows,until they are at 90 degrees or slightly less. Hold for a count of one.
- Return to the starting position by pushing yourself up using only your triceps to straighten your arms. Hold then repeat
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Related Triceps Exercises
Weighted Bench Dips Exercise Details
Muscles worked
Weighted Bench Dips targets triceps and also works calves and glutes & hip flexors and shoulders. Use the illustration and step-by-step instructions above to learn the movement pattern and practice proper form.
Equipment needed
This is a gym exercise. Equipment required: full gym and no equipment.
Similar exercises
Related exercises that work similar muscle groups include Trx suspension straps tricep extensions, weighted tricep dips and underhand grip barbell bench press. Browse our free illustrated exercise directory for more exercises.
Use this exercise in a workout
Want to use this exercise in a full routine? Our WorkoutLabs Fit workout app lets you follow ready-made home and gym workout plans or build custom workouts with exercises like this. Try it free today.
Exercise illustration licensing: Our exercise and yoga pose illustrations (static and animated) are selectively available for licensing for commercial and non-commercial projects. Visit our exercise illustrations licensing page for detailed information and to submit in inquiry.
Build clear, professional workouts, keep clients engaged and grow your training business. Try free for 2 weeks.
Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
