Smart Workout Diary

Weighted Tricep Dip

The weighted tricep dip is a compound upper-body exercise performed on parallel bars with external load added to the body. It primarily trains the triceps, while the chest and shoulders assist with pressing and stabilization. It supports upper-body pushing strength and triceps muscle development.

Demonstration

Weighted Tricep Dip — demonstration 1
Weighted Tricep Dip — demonstration 2

Instructions

  1. Set up the load: Secure a manageable weight to a dip belt and confirm that the belt, chain, and plates are stable.
  2. Take the support position: Grip parallel bars firmly, lift yourself until the elbows are straight, and keep your shoulders down away from your ears.
  3. Lower under control: Bend the elbows and descend smoothly with the torso fairly upright and elbows tracking back rather than flaring widely.
  4. Press up: Push through the hands to extend the elbows and return to the top without forcefully locking or shrugging the shoulders.
  5. Finish safely: Complete all repetitions with control, then remove the load only once you are securely supported or standing on a platform.
Muscle Group
Triceps
Other Muscle Groups
Chest, Front Delts
Type
Strength
Mechanics
Compound
Equipment
Weight Plate, Other
Difficulty
Intermediate

Technique tips

  1. Start conservatively: Use a load that lets you control the full range without swinging.
  2. Keep the triceps emphasis: Maintain a relatively upright torso and avoid excessive forward lean.
  3. Protect the shoulders: Do not force a depth that causes shoulder pain or loss of shoulder position.
  4. Breathe steadily: Inhale as you lower and exhale as you press upward.
Exercise library