Zirv Fitness
Strength exercise

Dip (Weighted)

How to do it

  1. Grip the parallel bars of a dip station with a weight attached via a dip belt or held between the feet, arms straight and shoulders over the hands.
  2. Brace the core and lean the torso slightly forward before bending the elbows to lower the body.
  3. Descend until the upper arms are roughly parallel to the floor, keeping the elbows tracking back rather than flaring wide.
  4. Press back up through the chest and triceps to full elbow extension without shrugging the shoulders up.
  5. Inhale on the way down and exhale as you press back to the top.
  6. A common fault is descending too far or too fast under load, control the added weight through the full range.

Muscles worked

ChestMuscles located in the front of the upper body, primarily responsible for pushing movements. All Chest exercises
TricepsMuscles located at the back of the upper arm, responsible for extending the elbow. All Triceps exercises

Related Chest exercises

Assisted Dip MachineBand Chest PressBand Push-up (Banded)Bar Muscle-upBarbell Bench PressBarbell Close Grip Bench Press
Type
Strength
Equipment
Dip Station
Primary muscles
Chest, Triceps
Measured in
Reps and weight