Weighted Dip
The weighted dip is a powerful compound exercise that targets the chest, triceps, and front deltoids. Incorporating weights increases resistance, promoting muscle growth and strength gains.
Muscles Worked
Primary
Secondary
- front deltoids - The front deltoids assist in stabilizing the shoulder joint throughout the exercise.
How to Perform
- 1Begin by securing a dip belt with weights around your waist or hold a dumbbell between your feet.
- 2Grasp the dip bars with a shoulder-width grip and lift yourself off the ground, arms fully extended.
- 3Lean slightly forward and lower your body by bending your elbows until your upper arms are parallel to the ground.
- 4Pause briefly at the bottom of the movement.
- 5Push yourself back up to the starting position by extending your arms.
- 6Ensure your elbows stay close to your body throughout the movement.
- 7Repeat for the desired number of reps.
Form Cues
- ✓Keep your core engaged to maintain stability.
- ✓Avoid swinging or using momentum to complete the dip.
- ✓Lower yourself slowly to increase time under tension.
Common Mistakes
Allowing elbows to flare out
Keep elbows close to your body during the dip.
Using too much momentum
Focus on controlled movements without swinging.
Neglecting shoulder positioning
Keep shoulders down and back to avoid strain.
Programming Tips
Sets & Reps
Aim for 3-4 sets of 5-8 reps.
Rest Period
Allow 120 seconds of rest between sets for optimal recovery.
When to Use
Incorporate weighted dips in your upper body workout routine for strength and hypertrophy.
Progression
Gradually increase the weight as you build strength and confidence in the movement.
Variations
Assisted Dip
Use a dip machine or resistance bands to help lift some of your body weight.
Ring Dips
Perform dips on gymnastic rings to engage stabilizer muscles and increase difficulty.
Weighted Parallel Bar Dip
Add weight using a dip belt to enhance resistance during the dip.
Alternatives
Push-ups are a great bodyweight alternative that also target the chest and triceps.
This exercise effectively isolates the triceps while working the chest.
Bench dips offer a simpler variation for building upper body strength.
FAQs
Is the weighted dip good for beginners?
Weighted dips are generally recommended for intermediate lifters due to the strength required.
What muscles does the weighted dip work?
It primarily targets the chest and triceps, with secondary engagement of front deltoids.
Can I do weighted dips at home?
Yes, if you have parallel bars or a sturdy surface to perform dips, you can do them at home.
How can I make weighted dips easier?
Try assisted dips or focus on bodyweight dips before adding weight.
What equipment do I need for weighted dips?
You need parallel bars and a dip belt or a dumbbell for added weight.
Related Exercises
Personalised training, handled for you.
SHFT builds your programme around your schedule, tracks every session, and adjusts your weights automatically. Answer a few questions and your plan is ready in 60 seconds.
- Auto-calculated progression - no guessing weights
- Adapts when life gets in the way
- AI coach that knows your training history
Train Weighted Dip with SHFT
Get personalised workouts with automatic progression and expert programming.