Weighted Tricep Dips

Description

How to Do Weighted Tricep Dips

1. 1
   Setup

   Attach a dip belt with the desired weight plate around your waist, or securely hold a dumbbell between your ankles.

2. 2
   Setup

   Grip the parallel dip bars with a neutral grip, hands slightly wider than shoulder-width, and press up to fully extend your arms, suspending your body. Keep your chest high and shoulders depressed.

3. 3

   Inhale and slowly lower your body by bending your elbows, keeping them close to your torso. Descend until your shoulders are slightly below your elbows, feeling a stretch in your triceps.

4. 4

   Exhale and powerfully push through your palms to extend your arms, driving your body back up to the starting position. Fully contract your triceps at the top without locking your elbows.

Tips

• Keep your elbows tucked close to your body throughout the movement to maximize triceps activation and reduce stress on your shoulder joints.
• Control the eccentric (lowering) phase of the movement, taking 2-3 seconds to descend, to enhance muscle growth and improve stability.
• Maintain a slight forward lean from your torso, especially on the descent, to further emphasize the triceps and minimize pectoral involvement.
• Actively depress and retract your shoulder blades at the top of the movement to create a stable base and protect your shoulders.

Common Mistakes

• ×Flaring your elbows out to the sides shifts tension away from the triceps and onto the shoulders; keep your elbows tucked in directly behind you.
• ×Not lowering your body enough limits the range of motion and triceps stretch; ensure your shoulders drop slightly below your elbows at the bottom.
• ×Bouncing or using momentum at the bottom of the dip reduces muscle tension and increases injury risk; maintain a controlled movement throughout the entire range.