Weighted Tricep Dips
Description
The weighted tricep dip is a loaded version of the parallel bar dip where you add external weight via a dip belt, weight vest, or a dumbbell held between your feet. Adding weight keeps the dip challenging once bodyweight becomes easy, building serious tricep, chest, and shoulder strength that carries over to all pressing movements.
Muscle Group
Equipment Required
Weighted Tricep Dips Instructions
- Attach a weight plate to a dip belt and clip the belt around your waist. Alternatively, hold a dumbbell between your feet or wear a weighted vest.
- Mount the parallel dip bars with arms locked out, supporting your full weight plus the external load.
- Cross your ankles behind you (or below if holding a dumbbell). Brace your core.
- Keep your torso upright for tricep emphasis. Tuck your elbows close to your sides.
- Lower your body by bending at the elbows. Descend until your upper arms are roughly parallel to the floor.
- Press back up by extending at the elbows. Drive your hands into the bars.
- Lock out at the top. Repeat for the desired number of reps.
- Add weight in small increments (5 to 10 lbs) as you get stronger. Aim for 5 to 10 reps per set.
Weighted Tricep Dips Form & Visual
Weighted Tricep Dips Benefits
- Allows continued progressive overload after bodyweight dips become easy
- Builds serious tricep, chest, and shoulder strength
- Direct carryover to all pressing movements
- Builds shoulder and core stability under load
- Highly portable — needs only parallel bars and a dip belt
- Excellent upper-body mass builder
Weighted Tricep Dips Muscles Worked
- Triceps brachii
- Pectoralis major (sternal head)
- Anterior deltoid
- Rhomboids and trapezius (stabilizers)
- Core (stabilizer)
Weighted Tricep Dips Variations & Alternatives
- Bodyweight Tricep Dip
- Assisted Tricep Dip
- Weighted Bench Dip
- Scapula Dips
- Ring Dip (weighted)
- Forward-Lean Weighted Dip (chest bias)
- Tempo Weighted Dip (4-sec descent)
- Pause Weighted Dip (2-sec at bottom)
