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Triceps · Advanced

Weighted Bench Dip

Bodyweight pressing drill for chest and triceps with shoulder control.

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Weighted Bench Dip demonstration

Exercise overview

Training details

Triceps

Equipment

Bench

Sets × reps

3 × 12

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Sit on a stable bench, place your hands beside your hips, and have a partner position a weight plate securely across your upper thighs.
  2. 02Move your hips just clear of the bench with your feet planted and shoulders drawn back.
  3. 03Bend your elbows behind you and lower only through a comfortable shoulder range while the plate stays stable.
  4. 04Press through your palms to extend your elbows without letting your shoulders roll forward.
  5. 05Complete the set, return your hips to the bench, and have the plate removed before standing.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionStraight-Leg Bench DipRelated variationDumbbell-Loaded Bench DipRelated variationBench Dip with Feet ElevatedRelated variationBent-Knee Bench DipRelated variationExercise Ball DipRelated variationStraight-Bar Dip

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteClose-Grip Bench PressComparable substituteDiamond Push-UpComparable substituteCable Triceps PushdownComparable substituteHand Stand Push UpComparable substituteBench PressComparable substituteMachine-Assisted Dip

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