Weighted Tricep Dips 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Other
Fitness Level
Advanced
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Weighted Tricep Dips are a compound exercise primarily targeting the triceps, with secondary engagement of the chest and shoulders. This exercise is performed by lowering and raising the body using parallel bars or a bench, while additional weight (usually a dip belt or weight vest) is added to increase intensity. By focusing on controlled movement, the exercise helps strengthen and tone the triceps, while also benefiting the chest and shoulders, enhancing overall upper body strength. It requires minimal equipment beyond the weight used, making it a versatile addition to any strength training routine.
How to Perform
Begin by stepping up to the dip station, ensuring you have a firm grip on the bars with your palms facing inward (neutral grip).
To start the movement, unlock your elbows and lower your body slowly, keeping your torso upright and your core engaged.
Continue lowering until your upper arms are nearly parallel to the floor, maintaining control throughout the descent.
Push through your palms to extend your elbows and raise your body back to the starting position.
Repeat the motion for the recommended number of reps, ensuring each movement is controlled to maximize muscle activation and prevent injury.
Tips
There are two variations of the dip, each serving a different purpose:
Keep your torso upright with elbows close to your body to target the triceps more effectively.
Lean slightly forward with your elbows flaring out to engage the chest more.
When performing the exercise, aim to keep your legs extended downward and activate your glutes and abs to minimize unnecessary movement in the spine.
If your dip station lacks steps, place a box beneath the bars to help you get into position.
If a box isn't available, you can use a quick jump to position yourself on the bars.
Avoid letting your head move forward during the lowering phase to maintain proper posture.
Ensure your elbows do not fully lock out at the top of the movement to maintain continuous tension on the triceps.
Try using a false grip by wrapping your thumb around the bar, which may provide a more secure and comfortable hold for some individuals.
Focus on controlled movements to maximize muscle engagement and reduce risk of injury.
Adjust your grip and body angle as needed to vary the intensity and target different muscle groups.
How Not to Perform
Avoid Using Momentum: Do not swing or jerk your body to complete the movement. Keep the motion controlled to focus on the target muscles (triceps) and prevent unnecessary strain on your joints.
Do Not Lock Your Elbows Fully: Letting your elbows lock out at the top of the movement reduces tension on the triceps. Keep a slight bend in the elbows to maintain constant activation of the muscle.
Avoid Flaring Elbows Too Much (for tricep focus): If your elbows flare too far out to the sides, it shifts more stress to the shoulders. Keep your elbows closer to your body to maintain proper tricep engagement.
Do Not Lean Too Far Forward (for tricep focus): Leaning too much will engage the chest more than the triceps. Focus on keeping your torso relatively upright or slightly forward, but not excessively so.
Don’t Drop Too Low: Lowering your body too far can strain your shoulders and elbows. Lower yourself until your upper arms are parallel to the floor, not beyond, to protect your joints.
Avoid Collapsing Your Chest: Allowing your chest to cave in during the dip reduces muscle activation and can cause discomfort. Keep your chest open and proud throughout the movement.
Don’t Ignore Core Engagement: Not engaging your core can cause unnecessary movement in your lower back, potentially leading to injury. Brace your core to keep your body stable.
Avoid Quick or Shallow Reps: Performing dips too quickly or with shallow depth can limit muscle activation. Focus on a full range of motion and controlled movement for maximum muscle engagement.
Do Not Let Your Head Move Forward: Allowing your head to jut forward can strain your neck. Keep your head in a neutral position, aligned with your spine.
Don’t Use Excessive Weight: Adding too much weight too quickly can overwhelm your muscles and compromise form. Gradually increase the weight as your strength improves, and always prioritize form over load.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
