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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

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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