Weighted Bench Dip
Weighted Bench Dip is a strength - foot-supported triceps press exercise involving Triceps brachii. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Triceps brachii
- Secondary muscles
- Pectoralis major, Anterior deltoid, Serratus anterior, Lower trapezius
- Exercise type
- Strength - foot-supported triceps press
Exercise technique
- Benches
Place sturdy nonslip benches behind and in front of you.
- Hands
Grip the rear edge at shoulder width.
- Feet
Rest heels on the front bench with hips close to the rear support.
- Load
Ask a partner to balance a light load across your thighs.
- Lower
Bend elbows backward and descend only within comfortable shoulder range.
- Press
Extend elbows and raise the hips under control.
- Exit
Have the partner remove the load before lowering your feet to the floor.
Key technique points
- Do not force the shoulders deeply backward.
- Keep hips near the bench edge.
- Do not place the load on your knees.
- Test both benches for slipping.
- Agree on a stop signal with your partner.
- Exhale while pressing.
Common mistakes
Excessive depth
Do not force the upper arm backward and unnecessarily stretch the front shoulder.
Hips too far away
Do not slide forward from hand support and lengthen the shoulder lever.
Shifting load
Do not let the plate or dumbbell fall from your thighs.
Unsecured benches
Do not use supports that can separate under horizontal force.
Collapsing into the shoulders
Do not drop the chest at the bottom.
Exiting while loaded
Do not remove foot support before the partner takes the weight.
Frequently asked questions
Weighted Bench Dip: why is “Excessive depth” a mistake?
Do not force the upper arm backward and unnecessarily stretch the front shoulder.
Weighted Bench Dip: why is “Hips too far away” a mistake?
Do not slide forward from hand support and lengthen the shoulder lever.
Weighted Bench Dip: why is “Shifting load” a mistake?
Do not let the plate or dumbbell fall from your thighs.
Weighted Bench Dip: why is “Unsecured benches” a mistake?
Do not use supports that can separate under horizontal force.
Weighted Bench Dip: why is “Collapsing into the shoulders” a mistake?
Do not drop the chest at the bottom.
Weighted Bench Dip: why is “Exiting while loaded” a mistake?
Do not remove foot support before the partner takes the weight.
What should I focus on when doing Weighted Bench Dip?
Do not force the shoulders deeply backward. Keep hips near the bench edge. Do not place the load on your knees. Test both benches for slipping. Agree on a stop signal with your partner. Exhale while pressing.
Related exercises
- Band Triceps Pushdown
- Overhead Cable Triceps Extension
- Chest Dip
- Decline Push-up
- Dumbbell Triceps Kickback
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.