Weighted Bench Dip
Learn how to do the Weighted Bench Dip with proper form and technique. This weighted exercise primarily targets your Triceps, with secondary emphasis on Chest, Shoulders.
How to Do the Weighted Bench Dip
Follow these steps to perform the Weighted Bench Dip with correct form:
- 1Sit on a bench with your hands gripping the edge, fingers pointing forward.
- 2Slide your butt off the bench, supporting your weight with your hands.
- 3Lower your body by bending your elbows until your upper arms are parallel to the floor.
- 4Push yourself back up to the starting position by straightening your arms.
- 5Repeat for the desired number of repetitions.
Weighted Bench Dip Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- weighted
- Body Part
- upper arms
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 1–2 days
- Weekly Frequency
- 2–4 sessions per week
- Why
- Small muscles like the biceps, triceps, and calves have a limited cross-sectional area and are already engaged during compound pulling and pressing. They typically recover in 24–48 h, making 2–4 direct sessions per week feasible (Israetel, 'Scientific Principles of Strength Training').
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Weighted Bench Dip?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Push Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Arms Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Weighted Bench Dip work?
The Weighted Bench Dip primarily targets your Triceps. Secondary muscles worked include Chest, Shoulders. This makes it an effective exercise for developing your upper arms.
What equipment do I need for the Weighted Bench Dip?
The Weighted Bench Dip requires weighted. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Weighted Bench Dip with proper form?
Start by Sit on a bench with your hands gripping the edge, fingers pointing forward. Slide your butt off the bench, supporting your weight with your hands. Lower your body by bending your elbows until your upper arms are parallel to the floor. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Weighted Bench Dip?
For most people, allow 1–2 days between sessions targeting the same muscle group. That translates to 2–4 sessions per week. Small muscles like the biceps, triceps, and calves have a limited cross-sectional area and are already engaged during compound pulling and pressing. They typically recover in 24–48 h, making 2–4 direct sessions per week feasible (Israetel, 'Scientific Principles of Strength Training').
What are the best sets and reps for the Weighted Bench Dip?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Weighted Bench Dip best for?
The Weighted Bench Dip fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Arms Day). It is classified as a push, upper movement.
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