Smart Workout Diary

Weighted Bench Dip

The weighted bench dip is a bodyweight pressing exercise performed with a weight plate resting securely across the lap. It primarily trains the triceps, with support from the chest and front shoulders. It can help build upper-body pressing strength and triceps muscle mass when performed with controlled range of motion.

Demonstration

Weighted Bench Dip — demonstration 1
Weighted Bench Dip — demonstration 2

Instructions

  1. Set up a sturdy bench behind you and sit at its edge with your hands beside your hips, fingers pointing forward. Place your heels on the floor with the legs extended, and secure a weight plate across your lap.
  2. Brace your abdomen, lift your hips just in front of the bench, and keep your chest open and shoulders gently down.
  3. Lower by bending the elbows straight behind you. Descend slowly only as far as your shoulders remain comfortable and controlled.
  4. Press through your palms to straighten the elbows and return to the starting position without forcefully locking them.
  5. Control the plate throughout every repetition. Stop the set if it shifts, or if you feel shoulder pain or loss of control.
Muscle Group
Triceps
Other Muscle Groups
Chest, Front Delts
Type
Strength
Mechanics
Compound
Equipment
Bench, Weight Plate
Difficulty
Intermediate

Technique tips

  1. Use a stable bench that will not slide or tip, and start with a light plate until the setup feels secure.
  2. Keep the elbows tracking back rather than flaring widely to the sides.
  3. Limit depth as needed; do not force the shoulders into a painful or unstable bottom position.
  4. Use a smooth tempo and avoid bouncing at the bottom or dropping the hips quickly.
Exercise library