Exercise guide
Weighted Tricep Dips
- Intermediate
- Compound
- Rep-based
- Upper arms
- Waist
Weighted tricep dips are an advanced compound movement that builds massive strength and size in the triceps, chest, and front deltoids by adding external resistance. This variation allows for progressive overload beyond bodyweight, making it a staple for upper body pushing power.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Secure a weight plate to a dip belt around your waist or hold a plate firmly between your legs.
- Grip the parallel bars with your palms facing inward and mount the station so your arms are fully extended and supporting your weight.
- Depress your shoulder blades (pull them down away from your ears) and maintain a neutral head position.
How to do it
- Inhale and lower your body with control by bending the elbows until your upper arms are parallel to the floor or slightly below.
- Keep your torso as upright as possible to maximize tricep recruitment and minimize chest involvement.
- Exhale and drive through your palms to push yourself back to the starting position, focusing on the triceps doing the work.
- Maintain a steady tempo, taking approximately 2 seconds to lower and 1-2 seconds to push back up.
Form checklist
- Keep your elbows tucked close to your sides rather than flaring them out.
- Maintain a 'proud chest' and avoid letting your shoulders roll forward at the bottom.
- Ensure the weight plate remains still and does not swing to create momentum.
- Stop the descent when your shoulders feel a deep stretch; do not go so low that it causes joint discomfort.
Pro tips
- Think about 'breaking the bars' with your hands to create external rotation and shoulder stability.
- Focus on a hard peak contraction of the triceps at the top of the movement without snapping the elbow joint.
Make it harder
- Implement a 4-second eccentric (lowering) phase to maximize muscle fiber breakdown.
- Add a 2-second pause at the bottom of each rep to remove the stretch reflex and increase difficulty.
Frequently asked
- What muscles does the weighted tricep dips work?
- The weighted tricep dips primarily targets the triceps, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the weighted tricep dips?
- The weighted tricep dips uses weight plate.
- Is the weighted tricep dips good for beginners?
- The weighted tricep dips is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.