Exercise
Weighted Tricep Dips
How to Perform - Weighted Tricep Dips
- Position yourself between parallel bars with your hands gripping the bars at shoulder width, fingers forward, and arms straight to support your body weight.
- Add the weighted plate to your lap by crossing your legs and securing it between your thighs, or use a dip belt around your waist with the weight attached.
- Keep your torso upright or slightly leaned forward (about 5-10 degrees) with shoulders pulled back and down to engage your triceps optimally.
- Inhale as you slowly lower your body by bending your elbows until they reach approximately 90 degrees, maintaining control throughout the descent.
- Keep your elbows pointing backward rather than flaring out to the sides to maximize tricep engagement and minimize shoulder strain.
- Pause briefly at the bottom position while maintaining tension in your triceps and keeping your shoulders away from your ears.
- Exhale forcefully as you push through your palms to extend your elbows and raise your body back to the starting position.
- Straighten your arms completely at the top of the movement to fully contract your triceps, but avoid locking out your elbows or shrugging your shoulders.
Important information
- Start with lighter weights and gradually increase as your strength improves to prevent injury and maintain proper form.
- Keep your core braced throughout the entire movement to stabilize your body and protect your lower back.
- Avoid excessive forward lean which shifts emphasis to the chest rather than the triceps.
- If you experience wrist, elbow or shoulder pain, reduce the weight or consider alternative tricep exercises until your form is perfected.
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Weighted Tricep Dips stand as a formidable evolution of the classic bodyweight dip, challenging even intermediate fitness enthusiasts to push their upper body development to new heights. This compound movement primarily targets the triceps brachii—those horseshoe-shaped muscles at the back of your arms—while simultaneously engaging the pectoral muscles for comprehensive upper body strength.
The beauty of weighted dips lies in their versatility across training styles. In bodybuilding circles, they're revered for their ability to add impressive mass and definition to the triceps and lower chest when performed with moderate weight and controlled tempo. Meanwhile, HIIT enthusiasts incorporate lighter weighted variations with higher repetitions to simultaneously build strength and elevate cardiovascular output during intense circuit training.
What sets weighted dips apart from other triceps exercises is the significant mechanical tension they create through a full range of motion. The added resistance—whether from a dip belt, weighted vest, or dumbbell held between the knees—intensifies the strength-building stimulus, promoting greater muscle fiber recruitment than bodyweight versions alone. This makes them particularly effective for breaking through strength plateaus when conventional pushing movements no longer provide adequate challenge.
For those serious about developing impressive arm definition, weighted dips offer unparalleled triceps activation. The exercise creates substantial time under tension through the eccentric (lowering) phase, triggering the microscopic muscle damage necessary for growth and repair. This makes them an excellent complement to pressing movements like bench press and overhead press in a comprehensive strength program.
While certainly not a beginner movement, weighted dips represent a worthy progression for those who've mastered bodyweight variations and are looking to continue their strength development. The exercise's ability to simultaneously build functional pushing power while sculpting aesthetically pleasing arms and chest makes it a time-efficient choice for intermediate lifters with serious training goals.
FAQ - Weighted Tricep Dips
Weighted tricep dips primarily target the triceps brachii (all three heads), while also engaging the chest (particularly the lower pectorals), front deltoids, and core stabilizers. The added resistance intensifies muscle fiber recruitment throughout the posterior upper body, making it one of the most effective compound movements for triceps development.
The safest method is using a proper dip belt that hangs weight plates between your legs, distributing the load evenly. Alternatives include holding a dumbbell between your feet, wearing a weighted vest, or using a backpack with weight—just ensure the weight is secure and doesn't shift during the movement to prevent injury.
For strength and muscle building, aim for 3-4 sets of 6-10 reps with challenging weight that allows proper form throughout each rep. If your goal is muscular endurance, perform 2-3 sets of 12-15 reps with lighter weight. Always prioritize perfect technique over adding more resistance.
The most common errors include insufficient depth (not lowering until upper arms are parallel to the floor), excessive forward lean (which shifts emphasis to chest rather than triceps), and bouncing at the bottom position. Also watch for shrugging your shoulders toward your ears, which can strain your neck and reduce triceps activation.
Include weighted dips 1-2 times weekly with at least 48 hours between sessions to allow for proper recovery. Place them early in your push or arm workout when your energy is highest, and adjust frequency based on your overall training volume and recovery capacity.
