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Weighted Bench Dip

Weighted Bench Dip

Note: This is just a visual reference — it may vary depending on your setup.

Strength Chest
Arms Chest Shoulders
Muscle Activation
Tricep · Upper Arms
80%
Chest · Shoulders
20%
Equipment
Benches Weight Plate
Setup / Starting Position
  • Place two benches parallel to each other, with enough space between them for you to sit.
  • Place a weight plate on your lap.
Exercise Position
  • Sit on one bench with your hands gripping the edge of the bench, fingers pointing forward.
  • Extend your legs out straight in front of you, heels on the floor.
Form & Performance
  • Lower your body down by bending your elbows, keeping them close to your body.
  • Lower yourself until your upper arms are parallel to the floor.