Weighted Bench Dip

Intermediate

Triceps

Weighted

Weighted Bench Dip pairs added external load with triceps mass behind every press — a step up once the basics feel easy.

How to do 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.

Add to an AI Workout Plan All Arms Exercises

Weighted Bench Dip Sets and Reps by Goal

Strength

4 sets of 4-6 reps with 3 minutes of rest. Add the smallest increment that still feels different.

Hypertrophy

4 sets of 8-12 reps with 75-90 seconds of rest. Secure the load before the set so form does not shift.

Endurance

3 sets of 15-20 reps with 45 seconds of rest. Drop the weight and finish clean if position slips.

Common Weighted Bench Dip Mistakes

Adding load before the unweighted version is clean

Earn full-range reps with bodyweight first, then add the smallest weight.

Slamming into lockout and jarring the elbow

Finish firm but stop just short of a hard snap at the top.

Repeating the same load and rep scheme for months

Pick one variable, load, reps, or tempo, and push it every week.

Easier and Harder Than Weighted Bench Dip

Easier progression

Push-up On Lower Arms

Harder progression

Smith Machine Decline Close Grip Bench Press

Swap Weighted Bench Dip For

Barbell Close-grip Bench Press

Assisted Standing Triceps Extension (with Towel)

Exercise Ball Dip

Weighted Bench Dip — Frequently Asked Questions

How do you 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. Use added weight and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Weighted Bench Dip work?

The Weighted Bench Dip primarily targets the triceps. It is classified as a arms exercise and is performed with added weight.

How many sets and reps of the Weighted Bench Dip should I do?

For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Secure the load before the set so form does not shift. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Weighted Bench Dip good for beginners?

It is an intermediate movement. You will get more out of it once you can already perform the basic arms patterns with controlled form. Beginners can still use it with light load and close attention to technique.

What can I do instead of the Weighted Bench Dip?

Try the Barbell Close-grip Bench Press, Assisted Standing Triceps Extension (with Towel) or the Exercise Ball Dip. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.