Weighted Tricep Dips
Weighted Tricep Dips Exercise Description
Weighted triceps dips are a compound vertical pushing exercise performed on parallel bars with added external load (dip belt or weight vest). The movement primarily targets the triceps brachii, with assistance from the pectoralis major and anterior deltoids; the scapular stabilizers (lower trapezius and serratus anterior) help maintain shoulder position. Technique priorities include an upright torso, elbows tracking close to the torso, neutral spine, and scapular depression to avoid shrugging. Lower under control to a comfortable depth—typically until the upper arms are about parallel to the floor or the shoulders are slightly below the elbows—while keeping the chest open and shoulders from rolling forward. Excessive forward lean shifts emphasis toward the chest; staying more upright maintains triceps emphasis. Secure, centered loading and stable bars help keep the motion smooth and consistent.
- Muscle Groups: Triceps
- Target Muscles: Triceps Brachii - Long Head
- Assisting Muscles: Deltoid - Anterior, Pectoralis Major - Sternal Head, Triceps Brachii - Lateral Head, Triceps Brachii - Medial Head
- Stabilizing Muscles: Serratus Anterior, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Arms, Upper Arms
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Weighted
- Exercise Patterns: Push
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Inner Tricep
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Male
How To Do The Weighted Tricep Dips Exercise
‘- Attach weight with a dip belt centered between the legs (or wear a weight vest). Grip parallel bars about shoulder-width with neutral wrists.
– Set shoulders “down” (scapular depression) with a light retraction, chest tall, head neutral, ribs stacked over pelvis, and spine neutral.
– Start with elbows fully extended without locking hard; legs slightly bent and crossed to minimize swing.
– Inhale and lower by bending the elbows, keeping them close to your sides; forearms stay nearly vertical as the torso remains mostly upright.
– Control depth: stop when upper arms are roughly parallel to the floor or shoulders are slightly below elbows, without letting shoulders roll forward.
– Press through the palms to extend the elbows back to full extension, maintaining shoulder depression and avoiding elbow flare or shrugging.
– Come to a complete stop, stabilize, then step down carefully before removing the weight.
Weighted Tricep Dips Tips
‘- Center the dip belt between your legs (or use a vest) so the load stays secure and balanced.
– Grip the parallel bars about shoulder-width with neutral wrists.
– Set shoulders “down” with a light retraction, chest tall, head neutral, ribs stacked over pelvis, and spine neutral before you start.
– Keep your torso mostly upright throughout the movement to maintain triceps emphasis and avoid excessive forward lean.
– Lower by bending the elbows, keeping them close to your sides with forearms nearly vertical.
– Control the descent to a comfortable depth, around when upper arms are parallel to the floor or shoulders are slightly below the elbows.
– Keep the chest open and avoid letting the shoulders roll forward or shrug as you move.
– Press through the palms to extend the elbows back to full extension without hard locking and while avoiding elbow flare.
– Keep your legs slightly bent and crossed to minimize swing and help stabilize.
– At the top, come to a complete stop, stabilize, then step down carefully before removing the weight.
Weighted Tricep Dips Beginner Introduction
Weighted triceps dips are a vertical pushing movement performed on parallel bars while using extra resistance, such as a belt with plates or a weighted vest. The motion is built around bending and straightening the arms, so the triceps take center stage, with help from the chest and shoulders. Muscles around the shoulder blades and upper back support the action by holding the shoulder area steady, turning it into a demanding upper-body compound exercise.
Throughout the repetition, the body stays relatively upright with a natural back curve, arms staying near the sides and the chest lifted rather than collapsing forward. The lowering phase is slow and controlled, usually until the upper arms reach roughly level with the floor or drop slightly below, depending on comfortable range. The push back up comes from driving against the bars to straighten the elbows while the shoulders remain drawn down away from the ears. Secure, centered loading and solid bars contribute to a smooth path, while a quiet, steady lower body helps limit swinging and keeps the motion consistent.