Zirv Fitness
Strength exercise

Weighted Dip

How to do it

  1. Support the body on parallel bars or rings with arms fully extended and shoulders down away from the ears.
  2. Attach the added weight via a belt or vest so it hangs stable beneath the hips.
  3. Lean the torso slightly forward and bend the elbows to lower the body, loading the chest and triceps brachii.
  4. Descend until the upper arms reach roughly parallel to the floor or as deep as shoulder control allows.
  5. Press back up by extending the elbows and squeezing the chest, exhaling through the lockout.
  6. Keep the elbows tracking back rather than flaring wide, avoiding a shrugging motion at the top.

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
Primary muscles
Chest, Triceps
Measured in
Reps and weight
Tools
1RM Calculator