Weighted Dips Guide

Exercise Type: Compound - engages and works multiple muscle groups at the same time.
Targeted Muscle Groups:
- primary: triceps
- secondary: chest
- tertiary: back deltoids, front deltoids
- quaternary: forearm

How to perform?

The weighted dip is a compound exercise that works the triceps, chest, shoulders, and forearms. It is performed using parallel bars, with the hands holding onto the bars and the body lowering and raising under control. The exercise can be made more challenging by adding weight in the form of a weight belt or dumbbells. This exercise helps to develop upper body strength and power, as well as improving overall muscular endurance.

Variations

Bench Dips
isolation
Dips
compound

Similar Exercises

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Band Pushdown
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Bench Cable Crossover
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Bodyweight Bent Over Glute Kickbacks
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Cable Lying Triceps Extension
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Cable Triceps Pushdown
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Cross Cable Triceps Extension
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Cross Crunches
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Decline Dumbbell Skull Crushers
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Decline EZ-Bar Skull Crushers
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Dumbbell Tricep Extension
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EZ-Bar Skull Crushers
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Feet Elevated Bench Dips
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Incline Lying Dumbbell Triceps Extension
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Lying Dumbbell Triceps Extension
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Machine Triceps Pushdown
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One-Arm Dumbbell Triceps Extension
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Overhead Cable Triceps Extension
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Overhead Machine Extension
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Overhead Rope Triceps Extensions
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Reverse EZ-Bar Skull Crushers
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Ring Tricep Extension
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Rope Triceps Extension/Pushdown
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Seated EZ-Bar Tricep Extension/Press
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Seated Overhead Dumbbell Extension
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Single-Arm Cable Kickbacks
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Standing Overhead Dumbbell Extension
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Straight-Bar Triceps Pushdown/Extension
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Tricep Kickbacks
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Triceps Mid-Range ISO (V-Set)
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Triceps Pushdown/Extension
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Triceps V-Set (Iso Hold → Drop → Partials)
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California press (Ez-bar skullcrusher to close grip press)
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Close Grip Bench Press
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Close Stance Push-Ups
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Decline Bench Press
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Decline Machine Chest Press
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Fat Grip Close-Grip Bench Press
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Machine Dip (mid-range concentric pause)
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Machine Triceps Dip (Mid-Range Pause)
compound
Push-ups
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Ring Dips
compound
Wide Stance Push-Ups
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Plank Back And Forth
isometric