Weighted Dip
Primary
Triceps
Secondary
Chest, Front Shoulders
Equipment
Dip Station
Difficulty
Advanced
Type
Push
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
A multi-joint movement that builds overall strength, the Weighted Dip targets your triceps through a pushing movement pattern. Use when bodyweight dips become too easy.
Everything You Need to Know About the Weighted Dip
The Weighted Dip is a advanced exercise exercise that targets your Triceps. It's a popular choice for building strength and muscle in these areas. When should you use it? Use when bodyweight dips become too easy. This timing makes the most of your workout and helps you get better results. Who is this for? Advanced lifters ready for progressive overload. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Weighted Dip — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Weighted Dip?
- 1
Attach weight belt and add plates, or hold dumbbell between feet.
- 2
Mount parallel bars with weight secured.
- 3
Keep body upright for tricep emphasis.
- 4
Lower until elbows reach 90 degrees.
- 5
Press up by extending elbows.
- 6
Control the movement with added weight.
What are the best tips for the Weighted Dip?
Progress weight gradually.
Keep body upright for triceps.
Dont go too deep with heavy weight.
Common Weighted Dip mistakes
Adding too much weight too soon.
Loading more weight than you can control on the Weighted Dip forces compensatory movement patterns that bypass your Triceps. Drop the weight until you can perform every rep with clean form — your results will actually improve.
Going too deep which places excessive stress on joints.
During any pressing movement like the Weighted Dip, this mistake reduces how effectively your Triceps can produce force. Focus on the muscle you're trying to work — if you can't feel your Triceps driving the movement, something is off.
Swinging with momentum.
Bouncing or using momentum during the Weighted Dip takes work away from your Triceps and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Weighted Dip — who it's best for
Advanced lifters ready for progressive overload.
How to Program the Weighted Dip
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 4 sets of 6-8 reps. Rest 2-3 minutes.
What are good alternatives to the Weighted Dip?
Dip
Close-Grip Bench Press
JM Press
Other Variations
- Weighted Ring Dip
- Chain Weighted Dip
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Weighted Dip — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Progress weight slowly.
- Dont go too deep.
- Ensure weight is secure.