Triceps exercise · weighted
Weighted Bench Dip
The weighted bench dip is a weighted exercise that targets the triceps, with the chest and shoulders assisting.
How to do the weighted bench dip
- 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.
- Push yourself back up to the starting position by straightening your arms.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the triceps. The chest and shoulders work as secondary muscles. See all triceps exercises or every weighted exercise.
