Weighted Tricep Dips

Weighted Tricep Dips


This exercise involves using a dip bar or parallel bars to perform tricep dips while adding additional weight to increase resistance and challenge the tricep muscles. The exercise primarily targets the triceps, but also engages the chest and shoulders as secondary muscles.

Muscle Group

Equipment Required

Weighted Tricep Dips Instructions

  1. Find a sturdy surface to perform the exercise on, such as parallel bars or the edge of a bench.
  2. Place a weight plate on your lap or attach a weight belt to add resistance.
  3. Position yourself with your hands on the surface behind you, fingers facing forward.
  4. Extend your legs out in front of you, keeping your heels on the ground.
  5. Lower your body by bending your elbows, keeping them close to your sides.
  6. Stop when your upper arms are parallel to the ground.
  7. Push yourself back up to the starting position by straightening your arms.
  8. Repeat for desired number of reps.

Weighted Tricep Dips Form & Visual

Weighted Tricep Dips

Weighted Tricep Dips Benefits

  • Targets the triceps, which are the muscles on the back of the upper arm
  • Strengthens the triceps, allowing for better arm extension and pushing movements
  • Improves overall upper body strength and stability
  • Can be done with added weight for increased resistance and muscle growth
  • Requires minimal equipment and can be done at home or in the gym

Weighted Tricep Dips Muscles Worked

  • Triceps brachii
  • Pectoralis major
  • Deltoids
  • Rhomboids
  • Trapezius
  • Erector spinae

Weighted Tricep Dips Variations & Alternatives

  • Unweighted Tricep Dips
  • Bench Dips
  • Close-Grip Bench Press
  • Tricep Pushdowns
  • Overhead Tricep Extensions