Exercise Guide
Weighted Dip
A parallel bar dip with weight hanging from a belt. One of the heaviest pressing movements available without a bench.
AdvancedStrengthPushCompound
Form
Start
Mid
End
Illustrations by Bryl Lim for Workout Guide, after Everkinetic. Used unchanged under CC BY-SA 4.0.
Details
Primary Muscle
Triceps
Equipment
Bodyweight
Difficulty
Advanced
Category
Strength
Force
Push
Mechanic
Compound
Secondary Muscles
ChestShoulders
How to Perform
- 1
Hang a plate or dumbbell from a dip belt and mount the parallel bars with your arms straight.
- 2
Lower until your upper arms are roughly parallel to the floor.
- 3
Press back up to straight arms without locking out aggressively.
- 4
Step down and unload before the belt swings on dismount.
Tips
- ★Stay upright for the triceps, lean forward for the chest.
- ★Stop at parallel unless your shoulders are genuinely comfortable deeper - loaded depth is where they complain.