Weighted Dips
Old-school lifters called dips the upper-body squat, and adding a belt with plates turns them into one of the heaviest chest and triceps builders available. Leaning forward on parallel bars stretches the lower chest under load through a range no bench press reaches. Earn the weighted version by owning ten clean bodyweight dips first; from there it progresses like any barbell lift.
How to do the weighted dips, step by step
- Load a dip belt with a plate, or hold a dumbbell between your ankles, and mount the parallel bars.
- Start at the top with arms locked, shoulders pressed down away from your ears.
- Lean your torso forward about 20–30 degrees and let your knees bend behind you.
- Lower yourself over two to three seconds until your upper arms are at least parallel to the ground.
- Feel the stretch across the lower chest, then drive back up without swinging.
- Lock out at the top and re-set your shoulders before the next rep.
Form cues that fix most reps
Lean forward like you are looking into a well — the more forward lean, the more chest and less triceps.
Push the bars apart slightly as you press to keep the shoulders packed.
Control the bottom inch; that stretched position is where dips build the chest and where rushing hurts shoulders.
Common mistakes (and the fix)
Weighted Dips sets and reps
Match the rep range to your goal, not the other way around. These are the standard evidence-based ranges:
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 8–12 | 60–90 sec |
| Endurance | 2–3 × 15–20 | 30–60 sec |
How our free programs prescribe it
Weighted Dips FAQ
What muscles do weighted dips work?
With a forward torso lean, dips hammer the lower chest with heavy assistance from the triceps and front delts. Kept upright, the same movement becomes triceps-dominant. Either way it is a compound press that loads a deep stretch most pressing exercises miss.
How much weight should I add and for how many reps?
Once you can do 10–12 strict bodyweight dips, add small increments and work in 3–4 sets of 6–10 reps. Progress the load only while depth and control stay honest.
Are dips bad for shoulders?
Dips demand more shoulder mobility than most presses, and diving too deep too soon is the usual culprit when they hurt. Descend to where your upper arms are parallel and the stretch stays in the chest, not the front of the shoulder, and build depth gradually. If a pre-existing shoulder issue flares, machine presses are a smarter choice.
More chest exercises
Track your weighted dips progress.
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