Weighted Tricep Dips
- Target muscle
- Triceps Brachii
- Synergist muscles
- Deltoid Anterior, Latissimus Dorsi, Levator Scapulae, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
- Equipment
- Weighted
- Body part
- Upper Arms
- Type
- Strength
Weighted tricep dips are a compound upper-body strength exercise that primarily targets the triceps brachii, with assistance from the anterior deltoid, pectoralis major (sternal and clavicular heads), latissimus dorsi, and levator scapulae. By adding a weight plate, dumbbell, or weighted vest to the standard dip, they build serious pushing strength and upper-arm mass beyond what bodyweight alone can provide.
How to do the Weighted Tricep Dips
- 1Attach a weight plate to a dip belt around your hips, hold a dumbbell between your ankles, or put on a weighted vest before mounting the bars.
- 2Grip the parallel bars with a neutral grip, arms fully extended, and shoulders packed down away from your ears.
- 3Lean your torso forward only slightly — around 10° — just enough to balance over the bars; a bigger lean shifts the work onto the chest.
- 4Inhale and lower yourself under control by bending your elbows, keeping them tracking close to your sides.
- 5Descend until your elbows reach roughly 90° of flexion, or just until you feel a mild stretch in your shoulders — do not drop below comfortable range.
- 6Press back up explosively, extending your elbows fully at the top without shrugging your shoulders up.
- 7Pause briefly at lockout with arms extended, then begin the next rep.
- 8Complete your set and step or jump off the bars carefully, minding the hanging weight.
Form tips
- Brace your abs and exhale through the press; holding your breath at the sticking point makes it harder to keep the torso stable under the added load.
- Keep the torso as upright as you can while staying balanced — the more you lean forward, the more the pectoralis major takes over from the triceps.
- Control the descent over 2–3 seconds to maximize time under tension and protect the shoulder capsule.
- Set your hands directly under your shoulders on bars roughly shoulder-width apart; bars set much wider force the elbows out and load the shoulder instead of the triceps.
- Secure the weight plate with the dip belt chain and confirm the carabiner is locked before each set to prevent the plate from shifting mid-rep.
Common mistakes
- Dropping too low past 90° of elbow flexion, which places unnecessary stress on the shoulder joint and increases the risk of strain.
- Flaring the elbows outward, which reduces triceps activation and shifts shear forces onto the anterior shoulder.
- Using momentum to swing the hips and bounce out of the bottom position, which removes muscular tension and can lead to injury.
- Shrugging the shoulders up toward the ears at the top, which engages the traps unnecessarily and indicates the shoulder blades are not properly packed.
- Adding too much weight before mastering bodyweight dips, leading to compromised range of motion and increased joint stress.
Frequently asked questions
What muscles do weighted tricep dips work?
The primary mover is the triceps brachii. The anterior deltoid, pectoralis major (both sternal and clavicular heads), latissimus dorsi, and levator scapulae all act as synergists to assist and stabilize the movement.
How do I add weight to tricep dips?
The most common methods are a dip belt with weight plates hanging from a chain, a weighted vest, or a dumbbell held securely between your crossed ankles or knees. A dip belt is preferred for heavier loads because it keeps the weight stable and your hands free.
How low should I dip?
Lower until your elbows reach approximately 90° of flexion. Going deeper can stretch the shoulder capsule under load, increasing injury risk — especially with added weight. Stop at the point where you still feel in control and pain-free.
How are weighted tricep dips different from chest dips?
Tricep dips use a more upright torso (slight forward lean only) and keep the elbows tucked close to the sides, maximizing triceps activation. Chest dips use a more pronounced forward lean and wider grip to shift emphasis onto the pectorals.
How much weight should I add?
Only add weight after you can perform at least 10–15 clean bodyweight dips through a full, controlled range of motion. Start with 5–10 kg and progress gradually, prioritizing form over load.
