Weighted tricep dips are a powerful compound exercise that builds serious upper-body strength. By adding extra resistance, this movement takes traditional dips to the next level—helping you develop bigger triceps, a stronger chest, and improved pushing power. This exercise is ideal for intermediate to advanced lifters looking to challenge their muscles with progressive overload.

Instructions

Setup

• Position yourself between two parallel bars or on a dip station.

• Attach a weight plate, dumbbell, or dip belt securely around your waist or between your legs for resistance.

Starting Position

• Grip the bars firmly with your palms facing inward (neutral grip).

• Lift yourself up so your arms are straight and your body is suspended.

• Lean slightly forward to emphasize chest involvement.

• Keep your legs bent or straight, depending on comfort and preference.

Descent

• Inhale and slowly lower your body by bending your elbows.

• Lower yourself until your upper arms are roughly parallel to the floor or slightly below, depending on mobility.

• Maintain a forward lean to target the chest.

Ascent

• Push yourself back up to the starting position by straightening your arms.

• Focus on engaging your triceps and chest during the lift.

• Exhale as you press upward.

Repetitions

• Perform 8–12 controlled reps for muscle growth (hypertrophy).

• Perform 4–6 reps with heavier weight for strength training.

Tips for Proper Form

• Chest Emphasis: Lean forward to engage more chest, or stay upright to isolate the triceps.

• Controlled Movement: Avoid bouncing or dropping too quickly at the bottom to protect shoulders and elbows.

• Range of Motion: Only lower as far as your shoulder mobility allows.

• Progressive Overload: Increase weight gradually to build strength and muscle.

• Core Engagement: Keep your abs tight to stabilize your body.

• Warm-Up: Warm up your triceps and shoulders before heavy sets to reduce injury risk.

Benefits of Weighted Tricep Dips

• Builds strong, defined triceps by adding progressive resistance.

• Enhances chest and shoulder development for a balanced upper body.

• Improves pressing strength for bench press, push-ups, and overhead lifts.

• Promotes muscle growth (hypertrophy) through heavier loading.

• Increases functional strength for bodyweight control and pushing movements.

• Offers versatility with triceps-focused or chest-focused variations depending on body angle.

Conclusion: Weighted tricep dips are one of the most effective advanced exercises for developing upper-body pushing strength and size. By maintaining proper form and progressively increasing resistance, you’ll maximize muscle growth while minimizing injury risk.