Weighted Tricep Dips: Advanced Strength Training
Instructions
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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.
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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 preference and comfort.
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Descent
- Inhale and lower your body slowly by bending your elbows.
- Aim to lower yourself until your upper arms are roughly parallel to the floor or slightly below, depending on mobility.
- Maintain the forward lean to target the chest.
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Ascent
- Push yourself back up to the starting position by straightening your arms.
- Focus on using your triceps and chest for the movement.
- Exhale as you lift.
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Repetitions
- Perform 8-12 controlled repetitions for hypertrophy, or 4-6 repetitions for strength.
Tips
- Chest Emphasis: Leaning forward during the movement shifts the focus more onto your chest muscles, while staying upright targets the triceps more.
- Controlled Movement: Avoid bouncing or jerking at the bottom of the movement to prevent strain on your shoulders and elbows.
- Range of Motion: Only go as low as your shoulder mobility comfortably allows to avoid injury.
- Progressive Overload: Gradually increase the weight over time to build strength and size.
- Core Engagement: Keep your core tight throughout the movement to stabilize your body.
- Warm-Up: Warm up your shoulders and triceps before performing weighted dips to reduce the risk of injury.
