Weighted Tricep Dips

Challenge your triceps with weighted dips. This advanced exercise builds significant upper arm strength and definition by adding external resistance.

AdvancedUpper Arms Weighted

Movement: Compound
Force: Push
Per set: 1 min
Rest: 2 min

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Variations of Weighted Tricep Dips

Compound

Weighted Three Bench Dips

Upper Arms · Triceps Brachii · Weighted

Advanced

Compound

Weighted Bench Dip

Upper Arms · Triceps Brachii · Weighted

Intermediate

Compound

Triceps Dips Floor

Upper Arms · Triceps Brachii · Body weight

Intermediate

Compound

Triceps Dip

Upper Arms · Triceps Brachii · Body weight

Intermediate

Description

A weighted variation of the tricep dip to further engage and challenge the tricep muscles.

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How to do Weighted Tricep Dips

01
Setup
Attach a dip belt with the desired weight plate around your waist, or securely hold a dumbbell between your ankles.
02
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.
03
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.
04
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.

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Questions

What muscles does Weighted Tricep Dips work?

Weighted Tricep Dips primarily targets Triceps Brachii. Secondary muscles include Deltoid Anterior, Latissimus Dorsi, Levator Scapulae, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head.

Is Weighted Tricep Dips good for beginners?

Weighted Tricep Dips is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Weighted Tricep Dips?

You need Weighted to perform Weighted Tricep Dips. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Weighted Tricep Dips?

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.

What are common mistakes when doing Weighted Tricep Dips?

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.