Weighted Bench Dip

Practical Usage

Incorporate this exercise into the routine of your choice with the upcoming ExRx app. Or use the workout creation guide for an evidence-based do-it-yourself approach.

Weighted Bench Dip


Utility: Basic
Mechanics: Compound
Force: Push



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.


Lower body by bending arms until slight stretch is felt in chest or shoulder, or rear end touches floor. Raise body and repeat.


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.

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