Description:
The weighted dip is a compound pressing exercise performed on parallel bars with added load from a dip belt or weighted vest. With a forward lean it emphasizes the lower chest, while a more upright torso shifts the work toward the triceps. It is one of the most effective bodyweight builders for the chest and triceps once strict dips become easy.
Benefits:
- Builds strength and size in the lower chest and triceps.
- Progresses the dip past bodyweight resistance.
- Trains the shoulders and core to stabilize under load.
- Requires only parallel bars and added weight.
- Carries over to all pressing strength.
Profile:
| Equipment: | Parallel Bars with Added Weight |
| Type: | Bodyweight with Added Load |
| Resistance Type: | Body Weight plus Added Load |
| Level: | Advanced |
Muscles:
Primary Muscles
- Pectoralis Major (Sternal / Lower Chest)
- Triceps Brachii
Secondary Muscles
- Anterior Deltoid
Classification:
| Mechanics: | Compound |
| Force: | Push |
| Utility: | Basic |
Instructions:
- Attach weight with a dip belt or wear a weighted vest, then mount the parallel bars with your arms straight.
- Lean your torso slightly forward to bias the chest, keeping your shoulders down and back.
- Lower under control by bending your elbows until your shoulders are just below your elbows.
- Press back up through your palms to full elbow extension.
- Keep the forward lean throughout to keep tension on the chest.
- Repeat for the desired reps, then step down under control.
Common Mistakes:
- Not lowering far enough to work the chest fully.
- Shrugging the shoulders up toward the ears.
- Flaring the elbows out aggressively.
- Swinging or kipping the body for momentum.
- Going so deep that the shoulders feel strained.
Variations:
- Weighted Dip
- Bench Dip
- Chest Dip
- Triceps Dip
Safety Tips:
- Keep the shoulders down and back, away from the ears.
- Lower only as far as your shoulders comfortably allow.
- Build up strict bodyweight dips before adding load.
- Stop if you feel pain in the front of the shoulder.
Additional Information:
Dips train the lower chest and triceps through a long range of motion. A forward torso lean biases the chest, while a more upright torso shifts the work toward the triceps.
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