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.

4K
MET 5.5 Triceps ChestShoulders DumbbellsBench

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 190 kcal 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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Muscles & equipment

Primary muscleTricepsSecondary muscleChestSecondary muscleShoulders
EquipmentDumbbells
EquipmentFlat Bench

Calorie Calculator

MET 5.5
Estimated burn
190 kcal

kcal = 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)
≈ 190 cal
Video quality
4K with male and female demonstrations

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Bench Triceps Dip – Legs Extended
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Cable Overhead Triceps Extension – Rope (High Pulley)
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Cable Overhead Triceps Extension – Rope (High Pulley)

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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

Bench Triceps Dip
MET 4.5

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Bench Triceps Dip – Legs Extended
MET 5

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Dip Machine
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Dumbbell Bent Over Kickback
MET 3

Dumbbell Bent Over Kickback

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Dumbbell Lying Triceps Extension
MET 3.5

Dumbbell Lying Triceps Extension

  • Dumbbells

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