Weighted Dips
BWBodyweightStrength
No video available
Weighted Dips is a bodyweight strength exercise performed by gripping parallel bars or dip stations, lowering your body until your shoulders are below your elbows, and pressing back up, with added weight via a dip belt or chain for increased resistance. It primarily targets the chest, along with the triceps and shoulders, building upper body pressing power and muscle mass. Ideal for intermediate to advanced lifters seeking to enhance pushing strength beyond standard bodyweight dips, using minimal equipment like dip bars.
How to Perform Weighted Dips
- 1Position yourself between parallel dip bars or on a dip station, gripping the bars with hands slightly wider than shoulder-width, palms facing inward.
- 2Bend your knees and lift your feet off the ground, crossing your ankles behind you to hang fully suspended with arms extended straight, shoulders relaxed.
- 3Engage your core and retract your shoulder blades, maintaining a slight forward lean from the torso to emphasize chest.
- 4Inhale as you slowly bend your elbows, lowering your body until your upper arms are parallel to the ground or you feel a stretch in your chest (about 90-degree elbow angle).
- 5Exhale forcefully as you press through your palms, straightening your elbows to drive your body back up to the starting position without locking out the elbows.
- 6Pause briefly at the top, then repeat for desired reps, keeping elbows flared slightly outward.
- 7Key form tips: Keep shoulders down away from ears to protect them; avoid excessive forward lean or shrugging to prevent strain. Common mistakes: Flaring elbows too wide (tuck slightly), incomplete range of motion, or bouncing at the bottom. For weighted dips, securely attach a dip belt with plates after mastering bodyweight form.