Exercise
Weighted Tricep Dips
Weighted Tricep Dips are an advanced bodyweight exercise that builds tricep strength using added load for progressive overload.
Weighted Tricep Dips
Weighted Tricep Dips are a demanding upper-body pushing exercise that builds strength and size in the triceps while also engaging the chest and shoulders. By adding external load, the exercise increases intensity beyond standard dips, making it ideal for experienced lifters aiming to progress strength and muscle development.
The movement requires strong shoulder control, core stability, and proper joint positioning to safely handle heavier loads. Because of the deep range of motion and vertical pressing pattern, Weighted Tricep Dips place significant mechanical tension on the triceps, which supports hypertrophy and strength gains.
This exercise is commonly used in strength training and bodybuilding programs as a primary or accessory movement. When performed with controlled tempo and proper form, Weighted Tricep Dips are highly effective for building upper-body pushing power and improving lockout strength for presses.
How to Perform the 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.
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.
Weighted Tricep Dips
Exercise Details
Primary Muscles
Secondary Muscles
Muscle Groups
Mechanic
Risk Areas
Built for progress
Take the guesswork out of training
Create personalized AI-powered workout plans that evolve with you. Train smarter, track every rep and keep moving forward, one workout at a time.
