Weighted Tricep Dips Video Guide

Exercise Profile

  • Strength
  • Other
  • Compound
  • Push (Bilateral)
  • Advanced
  • Chest, Shoulders
Triceps Exercises Diagram Target Muscle Group

Weighted Tricep Dips Overview

The weighted tricep dip is a variation of the tricep dip and an exercise used to build the muscles of the triceps, shoulders, and chest.

Adding weight to a dip belt is an excellent way to progress from the bodyweight variation of the tricep dip and will ensure you are continuously getting stronger and building muscle from performing the lift.

Weighted tricep dips can be added in your arm workouts, upper body workouts, push workouts, or full body workouts.

Weighted Tricep Dips Instructions

  1. Step up onto the dip station (if possible) and position your hands with a neutral grip.
  2. Initiate the dip by unlocking the elbows and slowly lowering the body until the forearms are almost parallel with the floor.
  3. Control the descent to parallel and then drive back to the starting position by pushing through the palms.
  4. Repeat for the desired number of repetitions.

Weighted Tricep Dips Tips

  1. Technically there are two ways to perform dips - neither is wrong, just different movement with different purposes:
    • Staying upright and keeping the elbows in close to increase tricep recruitment.
    • Leaning forward with elbows wider to increase chest recruitment.
  2. If possible, keep the legs straight down while bracing the glutes and abs to limit excessive spinal movement.
  3. If no dip station with steps is available, position a box underneath the handles to boost yourself up to the bars.
  4. If no box is available, then jump into position.
  5. Don’t allow the head to jut forward during the descent.
  6. Ensure the elbows stay just short of lockout to keep tension on the triceps.
  7. Experiment with a false grip by wrapping the thumb over the bar as this may be more comfortable for some.