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Weighted Dips
Advanced vertical push exercise using parallel bars and external weight to overload the triceps, chest, and anterior deltoids for maximum strength and size.
About Exercise
Equipment
Dip Bars, , Plates
Difficulty
4/5 • Advanced
Primary Muscle Groups
Triceps, Chest
Secondary Muscles
Lats, Traps
Accessory Muscles
Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
Yes
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapTriceps
10/10Lateral Head, Medial Head, Long Head
Chest
9/10Lower Chest
Shoulders
7/10Anterior Delts
Lats
3/10Traps
3/10Lower Traps
Abs
2/10Programming
Typical Rep Range
5-12 reps
Rest Between Sets
90-180 seconds • Longer rest required due to high intensity.
How to Perform
Secure weight using a dip belt around the waist or hold a dumbbell between feet; mount parallel bars with arms fully extended and shoulders depressed.
- Start at the top with arms locked out and weight hanging steady.
- Inhale and lower body under control until shoulders are below elbows.
- Keep torso angled forward for chest or upright for triceps.
- Exhale and drive forcefully back to the starting position.
- Ensure weight does not swing excessively during movement.
Coaching Tips
Form Cues
- Control the descent
- Shoulders down and back
- Drive through palms
- No swinging
- Keep elbows tucked
Breathing
Inhale deeply during the descent, brace core against the load, and exhale forcefully during the press up.
Tempo
3-1-1
Range of Motion
Lower until upper arms are parallel to floor or deeper if mobility allows; extend fully at top.
Safety
Safety Notes
- Ensure weight is securely attached
- Avoid if experiencing sternum pain
- Warm up with bodyweight first
- Stop if shoulder pain occurs
Spotting
Spotter stands behind, hands near hips or ribcage; assist the upward drive if sticking, or help stabilize the weight.
Common Mistakes
- Swinging the weight
- Cutting depth short
- Rounding shoulders forward
- Flaring elbows excessively
- Bouncing out of the bottom
When to Avoid
- Shoulder impingement
- Costochondritis
- Elbow tendonitis
Flexibility Needed
- Excellent shoulder extension
- Wrist flexibility
Build Up First
- Ability to perform 10-15 strict bodyweight dips
- Stable shoulder girdle
Also known as
Weighted Chest Dips, Weighted Tricep Dips, Loaded Dips
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