What is Weighted dips?

Weighted dips are an advanced dip variation where added load (belt plates or a dumbbell) increases resistance. They primarily target the triceps while also engaging chest and shoulders. Difficulty is hard; use strict form, controlled depth, and gradual weight increases to reduce shoulder strain and build pressing strength.

How to Do Weighted dips

  1. Attach weight securely: Secure a dipping belt with plates or hold a dumbbell between your feet; ensure the weight is centered and fastened to prevent shifting.
  2. Grip the bars: Stand between parallel bars, grip them firmly with palms facing inward, and lift yourself to full arm extension while keeping scapulae stable.
  3. Lower with control: Slowly lower your body until elbows reach about 90 degrees, keeping shoulders down and torso slightly forward to protect the shoulder joint.
  4. Drive up powerfully: Press through your palms and extend elbows to return to the top, maintaining a tight core and avoiding hip swing or locking the shoulders.
  5. Breathe and brace: Inhale on the descent, exhale as you press up; brace your core and tuck ribs slightly to keep spinal alignment and reduce lumbar strain.
  6. Progress safely: Increase weight gradually, use a spotter or assisted variations if needed, and stop if sharp shoulder pain occurs; prioritize form over load.

Muscle Groups

Triceps

Description

Weighted Dips are an advanced variation of the dip exercise where additional weight is added to increase resistance. Start by attaching weight plates to a dipping belt or holding a dumbbell between your feet. With your hands gripping parallel bars, lower your body until your elbows are bent at approximately 90 degrees. Push yourself back up to the starting position, fully extending your arms. This exercise targets your chest, shoulders, and triceps, and you can adjust the weight to suit your strength level and fitness goals.

Movement Group

Push

Required Equipment

None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of weighted dips?

Weighted dips boost triceps strength, add chest and shoulder muscle mass, and improve pressing power and joint stability under load. They’re effective for strength and hypertrophy when paired with progressive overload, proper recovery, and controlled technique.

What are common mistakes with weighted dips?

Common mistakes include using excessive weight, flaring elbows, dropping too low, relying on momentum, and poor scapular control. These raise shoulder injury risk and reduce effectiveness; fix them by lowering load, using controlled tempo, and maintaining a slight forward lean with tight core.

How can I progress or regress weighted dips?

To progress, add small weight increments, perform slower eccentrics, or use ring dips and weighted sets for reps. To regress, try assisted band dips, bench dips, or negatives. Always prioritize form, gradually increase load, and consult a coach for programming.