Movement overview

Weighted dips are a compound exercise targeting the chest, triceps, and shoulders. By adding weight, you increase resistance, enhancing muscle strength and hypertrophy. This exercise is performed using parallel bars and additional weight, typically attached to a dip belt.

Step-by-step cues

1. Attach a weight plate to a dip belt and secure it around your waist.
2. Grasp the parallel bars firmly with your palms facing inward.
3. Lift yourself off the ground by straightening your arms and support your body weight.
4. Lean slightly forward to engage the chest muscles more effectively.
5. Lower your body by bending your elbows until your upper arms are parallel to the ground.
6. Pause briefly at the bottom of the movement.
7. Push through your palms to extend your arms and return to the starting position.
8. Repeat for the desired number of repetitions.

Technical tips

• Ensure your shoulders are retracted and down to protect shoulder joints.
• Maintain a slight forward lean to target the chest muscles more effectively.
• Keep your core engaged throughout the movement for stability.
• Avoid locking out your elbows at the top of the movement to maintain tension on the muscles.
• Control the descent to prevent strain on the shoulder joints.
• Start with lighter weights to master form before progressing to heavier loads.