Weighted Dips

A parallel-bar dip performed with extra load — most often a plate hung from a dip belt between the legs — to keep the movement in a strength rep range once bodyweight dips are easy.

How to do it

1. Attach a plate to a dip belt around your waist so the weight hangs between your legs.
2. Grip the parallel dip bars and press yourself up to the top position with your arms locked out and your feet off the floor.
3. Lean your torso slightly forward and lower your body by bending your elbows until your shoulders are below them.
4. Press back up through your palms until your arms are locked out again, keeping the hanging plate from swinging.
5. Repeat for the desired number of reps.

Tips

• Add weight only once you can do clean bodyweight dips through a full range — small jumps of 2.5–5 kg are enough, since the load stacks on top of your own bodyweight.
• Keep your legs together and your core braced so the plate does not start swinging; a swinging weight throws off the bottom of the rep.
• Keep your shoulders pulled down away from your ears and stop the descent if you feel pinching at the front of the shoulder.

Muscles

Primary: Chest, Triceps

Secondary: Front deltoid