Weighted Bench Dip
The Weighted Bench Dip primarily works the Triceps (Long Head), with secondary activation of the Anterior Deltoid, Brachialis, Latissimus Dorsi, Levator Scapulae, Pectoralis Major (Clavicular), Pectoralis Major (Sternal), Pectoralis Minor, Rhomboids and stabilizer support from the Biceps Brachii (Long Head), Trapezius (Lower). It is a none compound exercise at intermediate difficulty.
The Weighted Bench Dip is a intermediate compound exercise, following a horizontal push movement pattern. It primarily targets the Triceps (Long Head), with secondary engagement of the Anterior Deltoid, Brachialis, Latissimus Dorsi, Levator Scapulae, Pectoralis Major (Clavicular), Pectoralis Major (Sternal), Pectoralis Minor, Rhomboids. This is a bilateral pushing movement, meaning both sides work together to generate force.
A none compound push exercise targeting the Triceps (Long Head).
| Equipment | None |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Horizontal Push |
| Force | Push |
| Laterality | Bilateral |
| Primary | Triceps (Long Head) |
| Secondary | Anterior Deltoid, Brachialis, Latissimus Dorsi, Levator Scapulae, Pectoralis Major (Clavicular), Pectoralis Major (Sternal), Pectoralis Minor, Rhomboids |
Muscles Worked
The Triceps (Long Head) is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Anterior Deltoid, Brachialis, Latissimus Dorsi, Levator Scapulae, Pectoralis Major (Clavicular), Pectoralis Major (Sternal), Pectoralis Minor, and Rhomboids act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Biceps Brachii (Long Head), Trapezius (Lower) act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Triceps (Long Head) (triceps)
Secondary Muscles
- Secondary Muscle Anterior Deltoid (shoulders)
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Latissimus Dorsi (back)
- Secondary Muscle Levator Scapulae (neck)
- Secondary Muscle Pectoralis Major (Clavicular) (chest)
- Secondary Muscle Pectoralis Major (Sternal) (chest)
- Secondary Muscle Pectoralis Minor (chest)
- Secondary Muscle Rhomboids (back)
Stabilizer Muscles
- Stabilizer Muscle Biceps Brachii (Long Head) (biceps)
- Stabilizer Muscle Trapezius (Lower) (back)
How to Perform
Preparation
- Sit on inside of one of two benches placed parallel, slightly less than leg's length away.
- Place hands on edge of bench.
- Straighten arms, slide rear end off of edge of bench and position heels on adjacent bench with legs straight.
- Have assistant place weight on lap near hips.
Execution
- Lower body by bending arms until slight stretch is felt in chest or shoulder, or rear end touches floor.
- Raise body and repeat.
Comments
- Bench height should allow for full range of motion.
- If assistant is not available, place weight on lap sitting on floor or edge of bench.
Tips & Common Mistakes
- Brace your core and keep your feet flat for a stable base throughout the movement.
- Control the descent — don't let the weight drop or bounce at the bottom.
- Keep your elbows at roughly 45–75° from your torso to protect your shoulder joints.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Triceps (Long Head)) and can be substituted based on your equipment or variation preferences.
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