Weighted Bench Dips: A Comprehensive Guide to Form and Benefits

How to do weighted bench dips?

Weighted bench dips are an advanced strength exercise targeting the triceps, shoulders, and chest, performed by lowering and raising your body between two elevated surfaces while adding external resistance.

Understanding the Weighted Bench Dip

The weighted bench dip is a highly effective compound exercise that builds significant upper body strength, particularly in the triceps brachii. It's a progression from the standard bodyweight bench dip, designed for individuals who have mastered bodyweight variations and are ready to increase the intensity and muscle overload. By adding external resistance, you can stimulate greater muscle hypertrophy and strength gains.

Muscles Worked

The weighted bench dip primarily targets the muscles responsible for elbow extension and shoulder depression/adduction.

• Primary Movers:
  • Triceps Brachii: All three heads (long, lateral, medial) are heavily engaged to extend the elbow and push the body upwards.
• Synergistic Muscles (Assisters):
  • Anterior Deltoid: Assists in shoulder flexion and contributes to the pushing motion.
  • Pectoralis Major (Sternal and Clavicular Heads): Assists in shoulder adduction and contributes significantly, especially if the elbows flare out slightly.
  • Rhomboids and Levator Scapulae: Help stabilize the shoulder blades.

Step-by-Step Guide: Performing Weighted Bench Dips

Proper form is crucial to maximize effectiveness and minimize injury risk, especially when adding weight.

1. Setup:

   • Choose your benches/surfaces: You'll need two sturdy, stable benches or elevated platforms of equal height, positioned parallel to each other. The distance between them should allow you to comfortable place your hands on one and your feet on the other. For optimal triceps activation, a slightly narrower grip is often preferred.
   • Hand Placement: Place your hands shoulder-width apart on the edge of one bench, fingers wrapped over the edge and pointing forward or slightly outward. Ensure a firm grip.
   • Foot Placement: Place your heels on the edge of the second bench, keeping your legs straight. Your body should be suspended between the two benches.
   • Initial Position: Push up to fully extend your arms, locking out your elbows. Your torso should be upright, and your shoulders should be depressed (not shrugging towards your ears). This is your starting position.
   • Adding Weight: Carefully place the chosen weight (dumbbell, plate, or chain) on your lap or lower thighs. Ensure it is secure and won't slip during the movement. A spotter can be invaluable here.

2. Execution (Eccentric Phase - Lowering):

   • Controlled Descent: Slowly lower your body by bending your elbows. Keep your elbows tracking backward, close to your body, rather than flaring out wide.
   • Depth: Lower until your shoulders are slightly below your elbows, or until your triceps are fully stretched. Aim for a depth where your upper arms are parallel to the floor, or slightly below. Avoid going too deep if it causes shoulder discomfort.
   • Maintain Tension: Keep your core engaged and your body stable throughout the descent. Avoid swinging or losing control of the weight.

3. Execution (Concentric Phase - Pushing Up):

   • Powerful Ascent: Drive through your hands, primarily using your triceps, to push your body back up to the starting position.
   • Full Extension: Extend your elbows fully at the top, but avoid hyperextending.
   • Controlled Movement: Do not use momentum to "bounce" out of the bottom. The movement should be controlled and deliberate through both phases.

4. Breathing:

   • Inhale as you lower your body.
   • Exhale as you push yourself back up.

Adding Weight Safely

There are several methods to add resistance to bench dips:

• Dumbbell on Lap: The most common method. Place a dumbbell across your lap, just above your knees. Start with lighter dumbbells to get accustomed to the balance.
• Weight Plate on Lap: Similar to a dumbbell, a weight plate can be placed on your lap. For heavier weights, a spotter might be needed to place it and remove it.
• Dip Belt with Chain: A specialized dip belt allows you to attach weight plates or dumbbells via a chain, letting the weight hang freely between your legs. This is often the most comfortable and stable way to add significant weight.
• Weighted Vest: A weighted vest can distribute the load evenly, making the exercise feel more natural, but it may not allow for extremely heavy loads.

Always ensure the weight is secure before starting the set. Gradually increase the weight as your strength improves.

Common Mistakes to Avoid

• Flaring Elbows: Allowing your elbows to point outward excessively places undue stress on the shoulder joints and reduces triceps activation. Keep them relatively tucked in.
• Excessive Shoulder Shrug: Shrugging your shoulders towards your ears indicates poor scapular stability. Keep your shoulders depressed and packed.
• Insufficient Depth: Not lowering enough reduces the range of motion and the effectiveness of the exercise. Aim for at least 90 degrees at the elbow.
• Going Too Deep: Lowering too far can overstretch the shoulder joint capsule and ligaments, increasing injury risk. Stop when your shoulders are slightly below your elbows.
• Using Momentum: Bouncing out of the bottom position reduces muscle tension and the exercise's effectiveness. Maintain control throughout the movement.
• Unstable Setup: Using unstable benches or surfaces can lead to falls and injury. Ensure everything is secure.
• Improper Weight Placement: If the weight is unstable or slips, it can cause loss of balance or injury.

Benefits of Weighted Bench Dips

• Increased Triceps Strength and Size: Direct and intense loading of the triceps leads to significant gains.
• Enhanced Shoulder Stability: Requires and builds strength in the stabilizing muscles of the shoulder girdle.
• Improved Pushing Strength: Translates to better performance in other pushing exercises like bench press and overhead press.
• Functional Strength: Mimics everyday pushing movements, contributing to overall functional fitness.
• Versatility: Can be performed with minimal equipment, making it accessible in various settings.

Who Should Consider Weighted Bench Dips?

Weighted bench dips are best suited for:

• Intermediate to Advanced Lifters: Individuals who have mastered bodyweight dips with good form and are looking for a greater challenge.
• Athletes: Those seeking to improve upper body pushing strength for sports requiring powerful arm extension.
• Bodybuilders: Individuals focused on triceps hypertrophy and definition.
• Strength Enthusiasts: Anyone aiming to progressively overload their triceps and build raw pushing power.

Beginners should start with bodyweight bench dips, focusing on mastering form and building foundational strength before adding external resistance.

Alternatives and Progressions

• Bodyweight Bench Dips: The foundational exercise to master before adding weight.
• Parallel Bar Dips (Bodyweight or Weighted): A more advanced variation that allows for a greater range of motion and often heavier loading, as it removes the leg support.
• Dip Machine: A machine-based alternative that provides support and allows for controlled resistance, good for beginners or those rehabilitating.
• Close-Grip Push-ups: A bodyweight exercise that also heavily targets the triceps.
• Overhead Triceps Extensions (Dumbbell/Barbell): Isolation exercises for the triceps.

Safety Considerations and When to Avoid

• Shoulder Health: Individuals with pre-existing shoulder issues (e.g., impingement, rotator cuff injuries) should approach dips cautiously or avoid them. The internal rotation and extension involved can be stressful.
• Wrist Discomfort: The wrist position can be uncomfortable for some. Ensure your wrists are strong and mobile.
• Controlled Movement: Always prioritize controlled, deliberate movements over heavy lifting with poor form.
• Spotter: When attempting heavy weighted dips, especially with dumbbells or plates on the lap, a spotter can help with placement and provide assistance if you fail.
• Listen to Your Body: If you experience sharp pain, especially in your shoulders or elbows, stop the exercise immediately.

Conclusion

The weighted bench dip is a highly effective and challenging exercise for building substantial triceps strength and mass, alongside significant contributions from the shoulders and chest. By understanding the proper setup, execution, and safety considerations, you can safely integrate this powerful movement into your training regimen. Always prioritize impeccable form and a controlled tempo, progressively increasing the load as your strength and confidence grow.