Exercise guide
Weighted Bench Dip
The Weighted Bench Dip adds external resistance to a bench-supported dip. The triceps provide the primary pressing effort, while the chest and shoulders assist as the elbows bend and straighten.
Training context
Keeping the Weighted Bench Dip Controlled
Elevating the feet and adding weight can place substantial demand on the shoulders. The benches must remain stable, and the load should be placed and removed by a partner without shifting the lifter's position.
Use a depth that does not force the shoulders far behind the torso. A parallel-bar dip, close-grip press, or cable extension may be easier to load and control.
Technique overview
Limit the depth to a comfortable shoulder range
Set both benches securely and keep the hands close to the hips. Lower by bending the elbows while the shoulders remain controlled and the torso stays near the bench. Stop before the front of the shoulders feels strained, then press back to the starting position. Have a partner remove the load before changing the leg or hand position.
Treat this as an overview and use a range, pace, and setup you can control.