Sculpt

Weighted Dips

The weighted dip is an advanced variation of the standard dip that adds external resistance via a weight belt or dumbbell between the feet. It targets the chest, triceps, and anterior deltoids, building significant upper-body pressing strength.

Category
Strength
Difficulty
Intermediate
Movement
Compound
Bodyweight
No
Triceps muscle illustration
Sculpt
How to

How to do the Weighted Dips

  1. 01

    Attach a weight belt with added plates around your waist or hold a dumbbell between your feet.

  2. 02

    Grip the parallel dip bars and lift yourself up to arms fully extended.

  3. 03

    Lean slightly forward for chest emphasis, or stay upright for triceps emphasis.

  4. 04

    Lower your body slowly by bending your elbows until your upper arms are roughly parallel to the floor.

  5. 05

    Pause briefly at the bottom while maintaining control.

  6. 06

    Press through your palms to drive your body back up to the starting position.

  7. 07

    Repeat for the desired number of repetitions.

Performance tips

Cues that matter

  • Keep your shoulders packed down and away from your ears to protect the joints.
  • Avoid excessive depth if you feel shoulder discomfort.
  • Control the descent rather than dropping quickly to protect the elbows and shoulders.
Common questions

Frequently asked

What muscles does the Weighted Dips work?

The Weighted Dips primarily targets the Triceps. Supporting muscles include Chest, Shoulders.

Is the Weighted Dips a compound or isolation exercise?

The Weighted Dips is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.

What equipment do I need for the Weighted Dips?

You need the following equipment: Assisted Pull Up Dip, Weight Plates.

What difficulty level is the Weighted Dips?

The Weighted Dips is rated as intermediate difficulty. Some training experience is helpful for performing this exercise safely.

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