Weighted Dips
Learn how to perform Weighted Dips, a Chest exercise, with setup, breathing and common mistakes.
Weighted Dips · Preview
Setup
Grip the dip bars and attach weight with a dip belt or between your feet. Start with your shoulders down and your chest slightly leaned forward.
Start phase
Bend your elbows and slowly lower your body. Lean your chest forward until you feel a stretch in your lower chest.
End phase
Press the bars and slowly rise. Keep your shoulders down instead of letting them shrug up as you push.
Target muscles
Check that you feel tension in your lower chest and triceps. An upright torso shifts more work to the triceps; leaning forward shifts more toward the chest.
Common mistakes
Going too deep with added weight and letting your shoulders roll forward increases strain. As the weight increases, stay within a range where your shoulders remain stable.
Breathing
Inhale as you lower and exhale as you rise. The more weight you use, the more important it is not to hold your breath while keeping your core braced.
Coach tip
In the log, enter your total weight: body weight plus added weight. For example, 72 kg of body weight plus 20 kg added is recorded as 92 kg.
