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Weighted Bench Dip

A loaded version of the bench dip, adding external weight once bodyweight reps become too easy.

Setup

Set up in the standard bench dip position. Place a weight plate across your lap or hips before beginning.

Movement

Perform the dip with the same form as the unweighted version. Controlled depth, elbows tracking backward, not flaring out. Don't increase weight before form is solid. Adding load on top of compromised technique increases shoulder strain risk.

Return

Lower and press with the same control as bodyweight bench dips. The added weight doesn't change the fundamental form requirements.

Common Mistake to Avoid

Adding weight before bodyweight form is excellent. Master the unweighted version with strict, controlled form first.

Equipment Bench, weight plate
Primary Muscles Triceps
Secondary Muscles Chest, front shoulders

Why it matters

Once bodyweight bench dips no longer provide enough resistance, placing a weight plate across your lap extends the exercise's usefulness, allowing continued tricep strength progression in a familiar, accessible movement.

How to do it

  1. Set up in the standard bench dip position. Place a weight plate across your lap or hips before beginning.
  2. Perform the dip with the same form as the unweighted version. Controlled depth, elbows tracking backward, not flaring out.
  3. Don't increase weight before form is solid. Adding load on top of compromised technique increases shoulder strain risk.
  4. Lower and press with the same control as bodyweight bench dips. The added weight doesn't change the fundamental form requirements.

Common mistakes

  • Adding weight before bodyweight form is excellent. Master the unweighted version with strict, controlled form first.
  • Using a plate that's awkward or unstable on your lap. Make sure the added weight is secure and won't shift unexpectedly during the set.
  • Going too deep given the added load. The same depth caution as the standard bench dip applies, with more consequence given the additional weight.
  • Jumping weight increases too aggressively. Small, incremental increases are safer for the shoulder joint.

Sets & reps by level

Beginner

Not applicable — master unweighted bench dips first.

Intermediate

3 sets of 10–12 reps with a light added weight.

Advanced

3–4 sets of 10–15 reps with progressively heavier added weight as strength allows.

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