What muscles does the Weighted Bench Dip work?

The Weighted Bench Dip mainly works the triceps.

What equipment do you need for the Weighted Bench Dip?

None: it is a bodyweight exercise.

How many sets and reps of the Weighted Bench Dip?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Weighted Bench Dip?

Band Overhead Triceps Extension, Band Triceps Pushdown, Barbell Close-Grip Bench Press and Barbell JM Press work the same main muscle.

Weighted Bench Dip

With hands on a bench and a plate on the lap, lower until the elbows reach 90 degrees, then press up.

Get started

See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Triceps
Equipment: Bodyweight
Movement: Push

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Alternatives

Other exercises for the triceps, for when the bodyweight is taken or you want a change.

Questions

What muscles does the Weighted Bench Dip work?: The Weighted Bench Dip mainly works the triceps.
What equipment do you need for the Weighted Bench Dip?: None: it is a bodyweight exercise.
How many sets and reps of the Weighted Bench Dip?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Weighted Bench Dip?: Band Overhead Triceps Extension, Band Triceps Pushdown, Barbell Close-Grip Bench Press and Barbell JM Press work the same main muscle.

Program it for your clients

Coaches add the Weighted Bench Dip to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

Get started

Your first 3 clients are free. 0% commission on everything you sell.