Barbell Bench Press
Serratus·Barbell·Intermediate·Compound
Weighted Dip
The Weighted Dip builds upper body strength by adding external resistance to the dip, targeting the chest, triceps, and shoulders.
Category
Strength
Difficulty
Advanced
Movement
Compound
Bodyweight
No
How to
How to do the Weighted Dip
- 01
Secure weight using a dip belt or hold a dumbbell between your feet.
- 02
Grip the parallel bars and lift yourself into the starting position.
- 03
Keep your chest slightly leaned forward.
- 04
Lower your body by bending your elbows.
- 05
Descend until your shoulders are slightly below your elbows.
- 06
Press back up to full extension under control.
Performance tips
Cues that matter
- Maintain control throughout the movement
- Avoid swinging with added weight
- Keep your shoulders stable and avoid excessive forward rounding
Common questions
Frequently asked
What muscles does the Weighted Dip work?
The Weighted Dip primarily targets the Triceps. Supporting muscles include Chest, Shoulders, Serratus.
Is the Weighted Dip a compound or isolation exercise?
The Weighted Dip is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Weighted Dip?
You need the following equipment: Assisted Pull Up Dip, Kettlebell.
What difficulty level is the Weighted Dip?
The Weighted Dip is rated as advanced difficulty. Prior training experience and proper form fundamentals are recommended.
