Setup and loading
Plate on your thighs.
How to do the weighted bench dip step by step
- Hands on a bench behind you and feet on another bench in front.
- Place a plate on your thighs.
- Lower to 90 degrees and push back up.
Form cues
- Back close to the bench
- Elbows pointing back
Common mistakes
- Going too low
Advertisement
Sets and reps for your goal
Hypertrophy
3-4 x 8-12 · rest 60-90 s3-4 sets of 6-12 reps (up to 15-20 on isolation exercises) at 65-80% of your max. Rest 1 to 2 minutes.
Get close to failure (0-3 reps in reserve) and control the lowering for 2-3 seconds. Accumulate 10-20 sets per muscle per week.
Max Strength
4-5 x 3-6 · rest 2-3 min3-6 sets of 1-6 reps at 80-90% of your max (1RM). Rest 2 to 5 minutes.
Leave 1-3 reps in reserve. If your technique breaks down, lower the weight: strength is built with good reps.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
0 of 2
Sports it suits
Gear for this exercise
- Exercise matThick (8-10 mm) for floor work.
As an Amazon Associate, Muscle Atlas earns from qualifying purchases.
Variations and similar exercises
Advertisement