Weighted Tricep Dips
- Zielmuskel
- Triceps Brachii
- Synergistenmuskeln
- Deltoid Anterior, Latissimus Dorsi, Levator Scapulae, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
- Equipment
- Weighted
- Körperregion
- Upper Arms
- Typ
- Strength
Weighted tricep dips are a compound pushing exercise that heavily targets the triceps brachii while recruiting the anterior deltoid, pectoralis major (both clavicular and sternal heads), and latissimus dorsi as synergists. Added resistance — via a weight belt with plates or a dumbbell held between the legs — makes them one of the most effective overloaded movements for building upper-arm mass and pressing strength.
Weighted Tricep Dips: So führst du sie aus
- 1Attach a weight plate to a dipping belt and fasten it around your waist, or grip a dumbbell securely between your ankles or thighs. Mount parallel dip bars with a neutral grip, arms fully extended, shoulders packed down away from your ears.
- 2Cross your ankles behind you to keep the added weight stable and prevent swinging throughout the set.
- 3Inhale and begin to lower yourself by bending both elbows simultaneously. Keep your torso upright — lean no more than a few degrees forward — to emphasise the triceps rather than shifting load onto the chest.
- 4Lower under control until your elbows reach roughly 90 degrees of flexion. Do not flare the elbows outward; keep them tracking in line with your wrists and slightly back.
- 5Pause briefly at the bottom to eliminate momentum, ensuring the weight is fully under control before reversing the movement.
- 6Exhale and press yourself back up by extending the elbows powerfully, stopping just short of locking out so the triceps remain under continuous tension.
- 7Repeat for the target number of reps, then carefully dismount the bars before removing or releasing the weight.
- 8If you feel your form deteriorating or cannot control the descent, stop the set immediately rather than grinding through with compensated technique.
Technik-Tipps
- Keep your torso as upright as possible throughout the movement. Leaning forward shifts the primary load from the triceps to the pectoralis major and anterior deltoid, changing the nature of the exercise.
- Control the lowering phase over two to three seconds. A slow eccentric under added load maximises triceps hypertrophy and reduces the risk of elbow or shoulder strain.
- Always have a spotter or set the safety catches on a power rack when using heavy added weight — if you cannot complete a rep, you need a controlled way to get off the bars without injury.
- Start with less added weight than feels necessary. The triceps are a relatively small muscle group, and heavy dips place significant stress on the elbow joint and anterior shoulder capsule; build up gradually.
- If you experience sharp pain in the anterior shoulder or elbow at any point during the movement, stop immediately. Weighted dips are demanding on these joints and are not suitable for everyone.
Häufige Fehler
- Leaning the torso far forward, which transfers the primary load away from the triceps and onto the pectoralis major and anterior deltoid — defeating the purpose of a triceps-focused dip.
- Flaring the elbows out to the sides during the press, which places the elbow joint in a vulnerable position and reduces triceps activation.
- Bouncing out of the bottom position to use momentum rather than pausing, which strips tension from the triceps and risks sudden overloading of the elbow joint.
- Adding too much weight before mastering bodyweight dips, leading to a shortened range of motion, joint strain, and poor muscle development.
- Shrugging the shoulders up toward the ears during the movement, which loads the levator scapulae unproductively and creates unnecessary neck and upper-trap tension.
Häufig gestellte Fragen
What muscles do weighted tricep dips work?
The primary muscle worked is the triceps brachii. Key synergists include the anterior deltoid, pectoralis major (both the clavicular and sternal heads), latissimus dorsi, and levator scapulae. Keeping the torso upright maximises triceps involvement and reduces how much the chest takes over.
How do I add weight to tricep dips?
The most stable method is a purpose-built dipping belt with weight plates hanging from the chain. A dumbbell held securely between the ankles or inner thighs works as an alternative if a belt is unavailable. Avoid holding a plate in your lap — it shifts and distracts from form during a heavy set.
How are weighted tricep dips different from chest dips?
The difference is torso angle. For tricep dips you stay upright, elbows stay closer to the body, and the triceps do the majority of the work. For chest dips you lean the torso forward, which shifts more load onto the pectoralis major and anterior deltoid. Both versions recruit the same synergists but at different ratios.
Are weighted tricep dips safe for the shoulders?
They can be, provided you start with a manageable load, control the descent, and stop at 90 degrees of elbow flexion rather than sinking below parallel. Going too deep under heavy load places significant stress on the anterior shoulder capsule. Anyone with a history of shoulder impingement or AC joint issues should approach this exercise with caution and consult a professional.
How many reps and sets should I do for weighted tricep dips?
For hypertrophy, three to four sets of six to ten reps with a weight that makes the last two reps challenging works well. For strength, three to five sets of three to six heavier reps with longer rest periods between sets. Always prioritise a full range of motion and controlled form over loading more weight than you can handle cleanly.
