Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredOther
  • MechanicsCompound
  • Force TypePush (Bilateral)
  • Experience LevelAdvanced
  • Secondary Muscles
    Chest, Shoulders
Target Muscle Group


Triceps Muscle Anatomy Diagram

Weighted Tricep Dips Overview

The weighted tricep dip is a variation of the tricep dip and an exercise used to build the muscles of the triceps, shoulders, and chest.

Adding weight to a dip belt is an excellent way to progress from the bodyweight variation of the tricep dip and will ensure you are continuously getting stronger and building muscle from performing the lift.

Weighted tricep dips can be added in your arm workouts, upper body workouts, push workouts, or full body workouts.

Weighted Tricep Dips Instructions

  1. Step up onto the dip station (if possible) and position your hands with a neutral grip.
  2. Initiate the dip by unlocking the elbows and slowly lowering the body until the forearms are almost parallel with the floor.
  3. Control the descent to parallel and then drive back to the starting position by pushing through the palms.
  4. Repeat for the desired number of repetitions.

Weighted Tricep Dips Tips

  1. Technically there are two ways to perform dips - neither is wrong, just different movement with different purposes:
    • Staying upright and keeping the elbows in close to increase tricep recruitment.
    • Leaning forward with elbows wider to increase chest recruitment.
  2. If possible, keep the legs straight down while bracing the glutes and abs to limit excessive spinal movement.
  3. If no dip station with steps is available, position a box underneath the handles to boost yourself up to the bars.
  4. If no box is available, then jump into position.
  5. Don’t allow the head to jut forward during the descent.
  6. Ensure the elbows stay just short of lockout to keep tension on the triceps.
  7. Experiment with a false grip by wrapping the thumb over the bar as this may be more comfortable for some.
Posted on: Wed, 06/26/2019 - 05:57

"until the forearms are almost parallel with the floor" - nope. The forearms remain almost vertical; they never become parallel with the floor. Did someone make a mistake describing this exercise?

Posted on: Mon, 07/30/2018 - 10:50

Any alternative?

Posted on: Sun, 05/31/2020 - 23:34

Decline bench press or for triceps floor presses

Posted on: Wed, 12/10/2014 - 15:32

Great mass builder.

Posted on: Wed, 12/10/2014 - 15:30

this exercise if a wonderful strength and mass builder for me. I generally will peak out with 20-25 lbs. weights. You must careful with how much weight you use since it can leave your elbows and shoulders sore for several days.

Posted on: Thu, 02/14/2013 - 16:19

Be careful when you do this exercise. If you feel it stretch too much in your chest, quit the exercise and do something else. Today on my last set of weighted dips, I suddenly felt a *pop* in the middle of my chest and it hurt, and I guess I pulled a muscle. So be very careful, especially when you're just starting out with this exercise!

Posted on: Sat, 02/16/2013 - 17:08

Most likely popped a rib out of the cartilage at the edge of your sternum. It should quit hurting in a couple weeks at most, and might continue popping out (mine has for 3 years now).

Chris Dickerson
Posted on: Mon, 10/19/2020 - 11:49