Chest Dip (Weighted)

A chest dip performed with added load (typically via a dip belt or weight vest) to overload the chest, triceps, and front delts.

Instructions

1. Attach a plate or dumbbell to a dip belt around your waist (or wear a weight vest).
2. Step up onto the parallel bars and support yourself with arms fully extended.
3. Lean your torso forward at roughly 30-45 degrees to bias the chest.
4. Lower yourself by bending the elbows until they reach 90 degrees or slightly below.
5. Keep elbows flared out to the sides rather than tucked.
6. Drive through your hands to press back up to the start.
7. Repeat for the prescribed reps.

Tips

• Master at least 8-10 strict bodyweight chest dips before adding load.
• Keep the lean forward consistent throughout the set — losing it shifts work to the triceps.
• Control the descent; the eccentric is where most growth and most shoulder strain happen.
• Use a dip belt rather than holding a dumbbell with your feet — it keeps your form consistent.
• If a shoulder pinch develops, reduce depth or load and check your scapular position.