Primary
Triceps
Secondary
Chest, Front Shoulders
Equipment
Dip Station
Difficulty
Advanced
Type
Push
See how Weighted Dip could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Weighted dips add external resistance to bodyweight dips, allowing continued strength gains after bodyweight becomes too easy. The added load via belt or dumbbell turns dips into a seriously heavy compound movement for triceps, chest, and shoulders. Progress is measured in pounds added, not just reps.
Secure the weight with a dip belt or hold a dumbbell between your feet or knees. Keep your torso upright to emphasize triceps over chest. Lower to 90 degrees at the elbow—do not go deeper with heavy weight. Progress weight gradually (2.5-5lb increases).
Weighted dips overload the same muscles as bodyweight dips (triceps, chest, anterior delts) but with additional resistance. The external load allows progressive overload beyond bodyweight capacity. Upright torso emphasizes triceps; forward lean emphasizes chest.
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Attach weight belt and add plates, or hold dumbbell between feet.
Mount parallel bars with weight secured.
Keep body upright for tricep emphasis.
Lower until elbows reach 90 degrees.
Press up by extending elbows.
Control the movement with added weight.
Progress weight gradually.
Keep body upright for triceps.
Dont go too deep with heavy weight.
Progress to weighted dips when you can complete 3x12+ bodyweight dips with good form. Use them as a primary compound tricep exercise at the beginning of arm workouts. They allow progressive overload that bodyweight alone cannot provide.
Adding too much weight too soon.
Going too deep which places excessive stress on joints.
Swinging with momentum.
Advanced lifters who have outgrown bodyweight dips. Those seeking maximum pressing strength development with a compound bodyweight-based movement.
The sets, reps, and rest times below are examples. Adjust them for your current ability, the exercise, and your total training. These ranges are not exclusive to one goal.
Example: 4 sets of 6-8 reps. Rest 2-3 minutes.
6-10 reps
Example rest: 90s-2min; extend as needed
4-6 reps
Example rest: 2-3min; extend as needed
10-15 reps
Example rest: 60s; extend as needed
Use as a primary pressing movement or heavy tricep exercise. Add weight incrementally (2.5-5lb increases) to maintain progressive overload over time.
Week 1: 4x6 @ +25lb RPE 7 | Week 2: 4x6 @ +30lb RPE 8 | Week 3: 5x5 @ +35lb RPE 8 | Week 4 (deload): 3x6 @ +20lb RPE 6
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Sample workout
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Frequently Asked Questions About the Weighted Dip
The Weighted Dip primarily targets the Triceps, making it an effective exercise for triceps development. Secondary muscles worked during the Weighted Dip include Chest, Anterior deltoid, providing additional training stimulus. Stabilizer muscles engaged include Core, Rotator cuff.
Our library labels Weighted Dip as advanced. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Weighted Dip. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Weighted Dip is a dip station. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Weighted Dip include: Dip, Close-Grip Bench Press, JM Press. These exercises target similar muscle groups as the Weighted Dip and can be used as substitutes based on your equipment availability, gym setup, or training preferences.