Weighted tricep dips are a challenging upper body exercise that primarily targets the tricep, with additional activation of the chest and shoulders. Adding weight increases the intensity and requires greater strength and stability compared to bodyweight dips.
Also Works
ChestShoulders
How to Perform
1
Sit on the edge of a bench or chair with your hands gripping the edge next to your hips.
2
Slide your butt off the front of the bench with your legs extended in front of you.
3
Keep your back close to the bench and your elbows slightly bent.
4
Lower your body by bending your elbows until your upper arms are parallel to the floor.
5
Push yourself back up to the starting position by straightening your arms.
6
Repeat for the desired number of repetitions.
Pro Tips
•Use a dip belt, weight vest, or hold a dumbbell between your feet to add resistance beyond bodyweight.
•Keep your elbows tucked close to your body and your torso upright to maximize tricep emphasis over chest.
•Lower until your upper arms are parallel to the floor, then press up explosively to full lockout.
Common Mistakes
•Leaning too far forward, which shifts the emphasis from triceps to chest.
•Adding too much weight before mastering bodyweight dips with perfect form.
•Not reaching full depth, which limits the stretch on the triceps and reduces the effectiveness of the exercise.