Triceps · Dip bars

Weighted Tricep Dips

Weighted tricep dips are an advanced compound exercise designed to build mass and lockout strength in the triceps, chest, and anterior deltoids. They are best suited for experienced lifters and belong at the beginning of an upper-body pushing session.

Muscles: Triceps, Chest
Equipment: Dip bars
Type: Strength
Animation: Men

How to do it

Position yourself between parallel bars or on a dip station with a weight belt.
Grip the bars with your arms extended, supporting your body weight.
Keep your core engaged and lean slightly forward.
Lower your body by bending your elbows until you feel a stretch in your triceps.
Push yourself back up to the starting position.

Common mistakes

Dipping too deep places excessive mechanical stress on the anterior shoulder capsules.
Flaring the elbows outward shifts load away from the triceps and increases the risk of shoulder impingement.
Swinging the hanging weight uses momentum instead of controlled tricep extension.

Tips

Keep your torso upright and tuck your elbows close to your sides to maximize tricep activation.
Secure the weight plate or dumbbell firmly between your legs to prevent swinging throughout the set.
Lower yourself under control until your upper arms are roughly parallel to the floor before pressing up.

Sets and reps

For strength, perform 3 to 5 sets of 4 to 6 reps with 2 to 3 minutes of rest; for muscle growth, aim for 3 to 4 sets of 6 to 10 reps resting 90 to 120 seconds.

Muscles worked

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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On a computer? Point your phone's camera here to get the app.

Questions

How many bodyweight dips should be mastered before adding weight?

You should be able to perform at least 12 to 15 strict, full-range bodyweight dips before introducing external loads.

What should you do if weighted dips cause sternum or shoulder pain?

Stop the exercise immediately to prevent injury; if the discomfort persists, consult a qualified specialist.

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