Weighted Chest Dip

HOW TO DO IT

1. 1Secure a weight belt around your waist or hold a dumbbell between your feet.
2. 2Grip the parallel bars with an oblique angle and lock your arms out.
3. 3Lean your torso forward significantly to shift tension onto the chest.
4. 4Lower your body by bending your elbows until you feel a stretch.
5. 5Push through your palms to extend your arms and return to the start.

COMMON MISTAKES

• Staying too upright, which shifts focus to the triceps.
• Dropping too low and straining the shoulder joint capsule.
• Swinging the legs to generate momentum instead of muscle force.

TIPS

• Keep your chin tucked slightly to maintain a neutral spine.
• Drive your elbows out wide rather than tucking them tight.
• Focus on pushing the floor away from you at the bottom.

SAFETY

• Avoid excessive depth if you have a history of shoulder instability.
• Ensure the weighted belt is secure before mounting the bars.

DETAILS

Muscles

Middle ChestTricepsChest

Equipment

Dip StationDip BeltParallel BarsDumbbell

Type

Strength Training

Difficulty

Intermediate

Tracked as

Weight & Reps

TECHNIQUE

Base movement

Dip

Arms

Both

Hand orientation

Neutral (palms facing each other)

Torso lean

Leaning forward

Body position

Hanging

Load type

Weighted