Weighted dips are a lesson for life's toughest moments. When a weight is added to you, lower yourself to rise back up stronger than before.

In the world of fitness, weighted dips help enhance your triceps, chest, shoulders, upper back, lower back, and arm muscles. It is a different variation of the traditional chest dips exercise that

This exercise has been a part of the routines of well-known bodybuilders like Mike Mentzer, Hunter Labrada, and the legendary Ronnie Coleman.

It is performed on a dip machine, and if you think you can handle it, then here is a full guide that will help you get started.

The ultimate guide to mastering weighted dips

One thing to remember if you’re a beginner, only perform the exercise if your upper-body strength is in great shape. Otherwise, you can start with chest dips to gradually build your strength.

Steps to perform the weighted dips:

1. Fasten a weight vest or any weight plate yourself based on your strength using a belt.
2. Grab the parallel bars firmly after stepping on the platform. Keep your arms straight and close to your body.
3. After securing the bars, jump to get to the top of the stand. This action will engage your triceps.
4. Shoulders back and down, start engaging your abs and squeezing your glutes. Remember to take a deep breath.
5. Make sure your feet are suspended in the air. Support your body using your upper body musculature.
6. Your pectoralis major needs to be aligned properly, so make sure you are leaning forward slightly.
7. Inhale deeply and bend your shoulders to lower your body. Remember that your shoulders must be retracted so that your body is stable.
8. Keep lowering yourself until your elbows are at a 90-degree angle. Or to the point where you are comfortable. Hold the position for a few seconds.
9. Pull yourself to the top by contracting your triceps and pectoral muscles. Extend your arms fully and exhale after reaching the top.
10. Repeat.

How do weighted dips benefit you?

• The exercise adds muscle mass to your upper body and builds strength to perform exercises like the bench press.
• Since they are a closed kinetic chain exercise (hands and feet are pressed against a stationary surface), they can work opposing muscle groups at the same time.

Muscles that are targeted by weighted dips:

Chest:

• Pectoralis Major
• Pectoralis Minor

Arms:

• Triceps Brachii
• Biceps Brachii
• Brachialis
• Brachioradialis

Shoulders:

• Anterior Deltoid
• Posterior Deltoid
• Rotator Cuff Muscles

Mistakes you need to avoid while performing the weighted dips:

Pay attention to the following tips because they will prevent serious injuries.

• Leaning forward during chest dips is important to work the chest. 
• Never keep your head and neck unstable while leaning forward.
• Do not bend your elbows out to the back while moving up and down. They have to bend to the side.
• To isolate the upper body movement, your legs need to be stable. Keep them straight or bent with knees, whichever is comfortable. 
• Do not do this exercise if you are pregnant or injured.

Written by

Ruwa Javed

Edited by

Oajaswini Prabhu