Triceps Dip (Weighted)

A weighted parallel-bar dip performed with an upright torso to maximise triceps loading. Extra load is added via a dip belt with plates, a weight vest, or a dumbbell held between the feet.

Instructions

1. Attach a dip belt with plates around your waist, put on a weight vest, or grip a dumbbell between your feet to add the desired load.
2. Grip the parallel bars at shoulder-width and press yourself up to full arm extension.
3. Keep your torso upright—avoid leaning forward, which shifts emphasis to the chest.
4. Tuck your elbows close to your sides and cross your feet behind you for balance.
5. Inhale and lower yourself under control until your elbows reach approximately 90 degrees.
6. Exhale and drive through your triceps to press back up to the starting position.
7. Lock out the elbows fully at the top without hyperextending.
8. Repeat for the prescribed number of repetitions.

Tips

• Keep the torso as vertical as possible throughout; forward lean reduces triceps engagement and increases chest load.
• Elbows should track back along your sides, not flare outward.
• Lower the weight before compromising depth or form—full range of motion matters more than the load.
• Start with a conservative weight; weighted dips place high stress on the shoulder joint.
• Use a dip belt rather than a dumbbell between the feet for heavier loads—it allows a more stable, upright position.
• Warm up the shoulders and triceps with a few bodyweight sets before adding load.
• Control the descent; do not bounce or drop to the bottom of the range.