Weighted bench dip

Upper arms

🔧 plate ⭐ Best with dip belt 🔄 Also works with weight vest, dumbbell ↕ Push 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Sit on a bench edge, hands gripping for support. Feet flat, knees bent 90 degrees. (Optional) Have a partner add weight to your lap. Slide hips off the bench, extending arms. Lower until elbows are at 90 degrees. Press through palms to return to start. Repeat with control.

Muscles Worked

Triceps

Tips

Keep elbows pointing back. Engage your core. Avoid elbow lockout. Start light, focus on form. Controlled tempo, no bouncing. Inhale on lower, exhale on push.

Similar exercises

Bench dip Upper arms · 🔧 no equipment 2/10 One arm bench dip Upper arms · 🔧 no equipment 4/10 Weighted dips Chest · 🔧 parallel bars, weight vest 5/10 Barbell bench press Chest, Upper arms, Shoulders · 🔧 Barbell 4/10 Kettlebell bench press Shoulders, Upper arms · 🔧 Kettlebell, Flat Bench 3/10

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