Weighted Dip: How-to, Tips & More
The Weighted Dip is a advanced compound exercise for your chest. You do it with dip bars. It is a good fit when your goal is both strength and muscle growth.
Besides the chest, it also works your triceps and shoulders, so it fits well in a session that trains those muscles together.
Muscles worked
Chest
Primary
Triceps
Secondary
Shoulders
Secondary
How to do the Weighted Dip
- Hang a weight from a dip belt or hold a dumbbell between your feet.
- Support yourself on the bars with straight arms.
- Lean forward slightly and lower until your shoulders are just below your elbows.
- Press back up.
Weighted Dip tips
- Only add weight once you can do 12 clean bodyweight dips.
Sets and reps
Most lifters do well with 6 to 12 reps per set, and 6 to 12 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Dip bars
Type
Compound
Weighted Dip alternatives
More chest exercises
Band Chest Fly
Resistance band
Band Chest Press
Resistance band
Band Resisted Push Up
Resistance band
Barbell Bench Press
Barbell
Barbell Floor Press
Barbell
Chest Stretch
Bodyweight
Frequently asked questions
What muscles does the Weighted Dip work?
The Weighted Dip mainly works your chest, with help from your triceps and shoulders.
How many sets and reps should I do?
A good starting point is 6 to 12 reps per set, and many lifters get the best results between 6 to 12 reps. Use a weight that leaves one or two reps in reserve.
Is the Weighted Dip good for beginners?
It is rated advanced, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Weighted Dip?
You need dip bars.
Add Weighted Dip to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon