Chest · Vertical push
Weighted Dips
The weighted dip is a bodyweight dip performed with extra load, such as a dip belt, weighted vest or dumbbell between your feet. It is one of the best upper-body mass builders for the chest, triceps and front delts, and a standard way to keep progressing once bodyweight dips stop being a challenge.
Also known as: Dips with weight, Belted dips, Weighted parallel bar dips
- Muscle group
- Chest
- Movement pattern
- Vertical push
- Type
- Compound
- Equipment
- Parallel bars, Dip belt or weighted vest
- Difficulty
- Advanced
What muscles does the weighted dips work?
Primary movers
- Pectoralis major (lower)
- Triceps brachii
Assisting muscles
- Anterior deltoid
- Serratus anterior
- Rhomboids
A dip presses your body upward between parallel bars. The lower chest and triceps do most of the work, and the front delts help with the shoulder extension.
Leaning forward slightly puts more load on the chest, while staying upright favours the triceps. Weight adds to both, so you can choose the emphasis and still progress.
Added load makes the bottom of the dip more stressful for the shoulders. Lower only to a depth where your shoulders feel comfortable, usually when the upper arms are parallel to the floor.
Weighted dips are a strong pairing with weighted pull-ups. Together they provide heavy pushing and pulling with minimal equipment.
How to do the weighted dips
Setup
- 1
Attach a dip belt with a plate, or hold a dumbbell between your feet.
- 2
Grip the bars and press yourself up to a straight-arm support position.
- 3
Keep your shoulders down and your chest slightly lifted.
- 4
Cross or bend your legs behind you if you are using a belt.
Execution
- 1
Lean forward slightly and lower your body by bending your elbows.
- 2
Lower until your upper arms are about parallel to the floor.
- 3
Keep your elbows tucked close to your body.
- 4
Press back up to a straight-arm position.
- 5
Avoid swinging the weight.
- 6
Control the descent and pause briefly at the bottom.
Common weighted dips mistakes
Adding weight too soon
Loading before you can do clean bodyweight reps risks the shoulders and elbows.
The fix: Build to 12 to 15 clean bodyweight dips before adding load.
Going too deep
Dropping far below parallel overstretches the shoulder joint under load.
The fix: Stop when your upper arms are parallel to the floor, or slightly higher.
Swinging
Swaying the weight uses momentum and adds stress to the shoulders.
The fix: Keep the body still and lower with control.
Poorly secured weight
A loose chain or plate can swing, hit the legs or drop.
The fix: Check the belt and chain before each set and use a stable load.
How many sets and reps?
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Strength | 4–5 | 4–6 | Heavy, around 80% of max | 2–3 min |
| Hypertrophy | 3–4 | 8–12 | Moderate, 1–2 RIR | 90 s |
| Starting out | 3 | 6–8 | 5–10 kg | 90 s |
Add 2.5 to 5 kg when you reach the top of your rep range with clean form. Two sessions a week is plenty. If your shoulders feel pinchy at the bottom, shorten the range, lean forward or switch to a close-grip bench press or push-up variation.
Running the weighted dips in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.
Get it on Google PlayWeighted Dips variations and alternatives
Dip (bodyweight)
EasierThe base exercise. Build up to 12 to 15 reps before loading it.
Assisted Dip
EasierA machine or band takes some of your bodyweight, useful if full dips are not possible yet.
Weighted Vest Dips
AlternativeThe load sits on your torso instead of hanging from a belt, which is easier on the hips.
Close Grip Barbell Bench Press
AlternativeA triceps and chest press with a stable setup and less shoulder strain.
Barbell Bench Press
AlternativeThe standard horizontal press for chest strength.
Frequently asked questions
When should I add weight to dips?
When you can do 12 to 15 clean bodyweight dips with a full, pain-free range. Start with 5 kg and increase in small steps.
How do I do weighted dips without a belt?
Hold a dumbbell between your feet or ankles, or wear a weighted vest. A belt with a chain is the most comfortable way to go heavier.
Do weighted dips build chest or triceps?
Both. Leaning forward puts more work on the lower chest, while an upright torso favours the triceps. The front delts also help.
Are weighted dips bad for your shoulders?
They can be if you go too deep or add weight too fast. Limit the depth to where your shoulders feel comfortable, and stop if you feel pain at the front of the joint.
Weighted dips or bench press?
Both build upper-body pressing strength. Dips load the lower chest and triceps with a free path, while the bench is easier to load precisely. Many lifters use both.
Hercules tracks every weighted dips you log, shows you last session's numbers before you lift, and flags when your progress stalls.
Get it on Google Play