Also known as: belted dips, dips with weight, weighted tricep dips, dumbbell dips, plate dips

What is Weighted dips?

Weighted dips are a hard advanced dip variation that adds external load to develop triceps, chest and shoulder strength. Performed on parallel bars with a belt or dumbbell, they demand shoulder stability, core bracing and strict form to reduce injury risk while increasing strength.

How to Do Weighted dips

  1. Attach weight securely: Fasten a dipping belt with plates or hold a dumbbell between your feet; ensure the load is centered and secure before leaving the ground.
  2. Set grip and posture: Grip parallel bars firmly, retract shoulder blades slightly, keep chest up and engage your core. Maintain a neutral neck and stable torso.
  3. Begin descent: Lower slowly by bending elbows, leaning slightly forward and keeping elbows tracking back until upper arms are roughly parallel to the floor (about 90°).
  4. Drive to lockout: Press up through the palms, extending elbows fully without hyperextending; exhale on the concentric and maintain scapular control throughout the rep.
  5. Control and breathe: Use a controlled 2-3 second descent, avoid swinging, breathe steadily, and pause briefly at the top before starting the next rep.

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
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the main benefits of weighted dips?

Weighted dips build triceps and chest strength, increase muscle mass, and improve upper-body pressing power. They enable progressive overload and also demand core stability and shoulder control for safer heavy loading.

What common mistakes should I avoid when doing weighted dips?

Avoid adding too much weight before mastering bodyweight dips, flaring elbows, dropping too low and compromising shoulder safety, using momentum, or poor weight placement. Warm up and control each rep to reduce injury risk.

How can I progress to weighted dips or find alternatives?

Progress by mastering strict bodyweight dips (8-12 reps), then add small weight increments on a belt or vest. Alternatives include close-grip bench press, incline push-ups, triceps bench dips, assisted machine dips, or ring dips.