Weighted Bench Dip – Dumbbell
Learn how to do Weighted Bench Dip – Dumbbell with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.
Weighted Bench Dip – Dumbbell is a Dumbbells/Bench exercise that primarily targets the Triceps, with secondary activation of the Chest, Shoulders. It has a MET value of 5.5, meaning a 70 kg person burns approximately 193 calories in a 30-minute session.
How to Do Weighted Bench Dip – Dumbbell
A dip variation using a bench and a dumbbell placed on the lap to add resistance, targeting the triceps.
💡 Instructions:
Sit on the edge of a bench, hands gripping the edge beside your hips.
Place a dumbbell securely on your lap, with your legs extended forward and heels on the ground.
Slide your hips off the bench, supporting your weight with your arms.
Lower your body by bending your elbows until they reach about a 90° angle.
Press through your palms to return to the starting position.
⚠️ Common mistakes:
Letting the shoulders hunch forward.
Dropping too quickly without control.
Placing the dumbbell unsafely, risking instability.
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Start Free TrialMuscles Worked by Weighted Bench Dip – Dumbbell
Equipment
- Dumbbells
- Bench
Calorie Calculator
MET 5.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Weighted Bench Dip – Dumbbell
- Type
- Dumbbells exercise
- Primary muscle
- Triceps
- Secondary muscles
- Chest, Shoulders
- MET value
- 5.5
- Calories (30 min, 70 kg)
- ≈ 193 cal
- Video quality
- 4K with male and female demonstrations
More Triceps Exercises
FAQ: Weighted Bench Dip – Dumbbell
What muscles does Weighted Bench Dip – Dumbbell work?
Weighted Bench Dip – Dumbbell primarily targets the Triceps, with secondary engagement of the Chest, Shoulders.
How do you do Weighted Bench Dip – Dumbbell correctly?
A dip variation using a bench and a dumbbell placed on the lap to add resistance, targeting the triceps. 💡 Instructions: Sit on the edge of a bench,...
Is Weighted Bench Dip – Dumbbell good for beginners?
Weighted Bench Dip – Dumbbell has a MET value of 5.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.
What equipment do you need for Weighted Bench Dip – Dumbbell?
Weighted Bench Dip – Dumbbell requires: Dumbbells, Bench.
What are the benefits of Weighted Bench Dip – Dumbbell?
Weighted Bench Dip – Dumbbell strengthens the Triceps, engages the Chest and Shoulders, builds functional strength using Dumbbells, Bench. Incorporate it into your training program for balanced muscle development and improved performance.
What exercises are similar to Weighted Bench Dip – Dumbbell?
Similar exercises to Weighted Bench Dip – Dumbbell include Bench Triceps Dip, Bench Triceps Dip – Legs Extended, Dip Machine, Dumbbell Bent Over Kickback. These alternatives target the same muscle groups and can be used to add variety to your training program.
Is Weighted Bench Dip – Dumbbell better than Bench Triceps Dip?
Both Weighted Bench Dip – Dumbbell and Bench Triceps Dip target the Triceps. Weighted Bench Dip – Dumbbell uses Dumbbells, Bench, while Bench Triceps Dip offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.
Alternative Exercises
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