Weighted Bench Dip

HOW TO DO IT

1. 1Position two benches parallel to each other with enough space for your legs.
2. 2Sit on the edge of the rear bench and place your heels on the front bench.
3. 3Have a partner place a weight plate securely across your hips.
4. 4Grip the edge of the rear bench with hands shoulder-width apart and fingers forward.
5. 5Lift your hips off the seat and support your weight on your arms and heels.
6. 6Lower your body by bending your elbows until your upper arms are parallel to the floor.
7. 7Push through your palms to extend your arms and return to the starting position.

COMMON MISTAKES

• Flaring elbows out wide instead of keeping them tucked.
• Descending too deep and straining the shoulder joint.
• Allowing the hips to sag or rise too high.
• Bouncing at the bottom of the movement.

TIPS

• Keep your back close to the bench throughout the movement.
• Drive through your heels to stabilize your lower body.
• Focus on pushing the floor away rather than just lifting your body.
• Maintain a slight forward lean to emphasize tricep engagement.

SAFETY

• Ensure the weight plate is balanced and secured on your hips to prevent slipping.
• Avoid this exercise if you have existing shoulder impingement or instability issues.

DETAILS

Muscles

Triceps

Equipment

BenchWeight Plate

Type

Strength Training

Difficulty

Intermediate

Tracked as

Weight & Reps

TECHNIQUE

Base movement

Dip

Load position

On the hips

Arms

Both

Legs

Both

Hand orientation

Pronated (palms down / away)

Hand placement

Flat palms

Torso lean

Upright

Grip width

Shoulder-width

Body position

Seated

Body support

One knee and hand on a bench

Load type

Weighted