Weighted Dips

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 3 to 6 reps with 2 to 4 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 6 to 12 reps with 60 to 120 seconds of rest.

Execution and technique cues

• Attach the weight to your dip belt, mount the parallel bars, and lock out your arms.
• Keep your head neutral, lean slightly forward to target the chest, and pull your shoulder blades down.
• Lower your body under control by bending the elbows until your upper arms are parallel to the floor.
• Press upward through your palms, extending the elbows fully to return to the starting position.

Common mistakes

• Allowing the shoulders to roll forward and shrug up toward the ears, putting excessive strain on the rotator cuff.
• Cutting the range of motion short by not lowering until the upper arms are at least parallel to the floor.
• Using excessive leg swinging or kipping to generate upward momentum rather than using the chest and triceps.

Frequently asked questions

How does torso angle affect muscle recruitment during weighted dips?

Leaning slightly forward places more emphasis on the chest, while keeping the torso upright targets the triceps more directly.

What is the safest way to load weight for dips?

Using a high-quality dip belt with a chain is the safest method, as it centers the load under your pelvis and maintains balance.

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