Weighted Dip

Why it matters

Once bodyweight dips become too easy to provide a meaningful training stimulus, adding external weight via a dip belt extends the exercise's usefulness significantly, similar to how weighted pull-ups extend that exercise's progression. It's one of the more demanding chest and tricep builders available once the strength threshold is met.

How to do it

1. Attach weight to a dip belt around your waist. Or use a weighted vest if a dip belt isn't available.
2. Perform the dip with the same form as the bodyweight version. Slight forward lean for chest emphasis, controlled depth, full range of motion.
3. Don't increase weight before form is solid. Adding load on top of poor technique compounds the risk significantly.
4. Lower and press with the same control as unweighted dips. The added weight doesn't change the fundamental form requirements.

Common mistakes

• Adding weight before bodyweight form is excellent. Weighted dips should only be attempted once bodyweight dips are performed with consistently strict form.
• Jumping weight increases too aggressively. Small, incremental increases protect the shoulder joint better than large jumps.
• Sacrificing depth or control to handle more weight. If added weight forces you to cut range of motion short, the weight is too heavy for now.
• Neglecting shoulder health work alongside heavy weighted dips. Heavy pressing volume benefits from balancing rear-delt and upper-back work to support healthy shoulders.

Sets & reps by level