Weighted Tricep Dips - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Weighted Tricep Dips

Step by step instructions, muscle activation and variants for the Weighted Tricep Dips.

MediumTriceps

About this exercise

Weighted Tricep Dips are a compound pushing exercise performed on parallel bars with added resistance such as weight plates attached via a dipping belt. They heavily target the triceps while also engaging the chest and front deltoids.

How to Perform

  • Stand between the parallel bars and grip each bar firmly, then jump or step up to support your body at arms' length
  • Attach your weight plates via a dipping belt or hold a dumbbell between your feet
  • Keep your torso slightly upright to emphasize the triceps, and bend your elbows to lower your body
  • Descend until your elbows reach approximately 90 degrees, keeping control throughout
  • Press through your palms to extend your arms and return to the starting position
  • Avoid locking out the elbows fully at the top; keep a slight bend to maintain tension

Muscle Activation

Primary
Triceps
Secondary
Front shouldersUpper chestMiddle chestTrapeziusMiddle back

Common Mistakes

Common mistakes content is coming soon.

About the Weighted Tricep Dips

The Weighted Tricep Dips is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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