Weighted Bench Dip

Triceps, ChestBench, Weight Plates

A weighted bench dip hits the triceps and chest by overloading the push. Adding a weight plate across your thighs increases intensity to build lock-out power.

How to do it

1Sit on the edge of the bench, place your hands beside your hips, and set a plate on your thighs.

2Extend your legs out with heels on the floor, and slide your hips off the bench.

3Inhale as you lower your hips by bending your elbows to 90 degrees, keeping your shoulders down.

4Exhale as you drive through your palms to extend your arms back to the top.

5Repeat for reps while keeping the weight plate balanced securely on your thighs.

Common mistakes

Dipping too low past a 90-degree bend places heavy stress on your shoulder joints.

Flaring your elbows out strains the joints and reduces triceps engagement.

Drifting your body too far forward from the bench increases shoulder injury risk.

Breathing

Inhale as you lower your body; exhale as you press up to extend your arms.

Make it harder or easier

To make it easier, bend your knees or strip the weight. To make it harder, elevate your feet on a second bench.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.