Weighted Tricep Dips: Video Tutorial & Exercise Guide
| Workout | Weighted Tricep Dips |
| Primary Muscle Group | Triceps |
| Secondary Muscle Group | Shoulders, Chest |
| Equipment Required | Parallel Bars, Weight |
| Force Type | Push |
| Mechanics | Isolation |
| Exercise Type | Strength |
| Difficulty | Advanced |
Weighted Tricep Dips: Video Tutorial & Exercise Guide
Weighted Tricep Dips: Step-by-Step Guide
- Step 1: Find a sturdy bench or parallel dip bars. Place a weight plate on your lap or wear a weighted vest. Sit on the edge of the bench with your hands placed shoulder-width apart, gripping the edge of the bench with your fingers pointing forward.
- Step 2: Slide your hips off the bench, keeping your legs extended in front of you. Your arms should be straight but not locked out, supporting your body weight and the added resistance.
- Step 3: Slowly lower your body by bending your elbows, keeping them close to your sides. Lower until your upper arms are parallel to the ground or you feel a stretch in your triceps.
- Step 4: Push through your palms to extend your arms and return to the starting position, making sure not to lock your elbows at the top.
- Step 5: Repeat for the desired number of reps, maintaining control and proper form throughout each dip.
Weighted Tricep Dips: Overview
Weighted Tricep Dips are a more advanced variation of the standard tricep dip. This exercise involves adding resistance, such as a weight plate or a weighted vest, to increase the intensity and challenge your triceps, chest, and shoulders.
By adding weight, you increase the demand on your triceps, making it a highly effective movement for building muscle strength and size in the upper arms. Weighted dips also engage the chest and shoulders, providing a complete upper body workout.
Weighted Tricep Dips: Benefits
Weighted Tricep Dips primarily target the triceps, helping to build strength and muscle mass in the upper arms. The added resistance intensifies the movement, leading to faster strength gains.
This exercise also engages the chest and shoulders, making it an excellent compound movement for overall upper body development. Weighted dips improve your pushing strength, which is beneficial for other exercises like bench presses and push-ups.
The bodyweight nature of the dip, combined with added resistance, makes it a versatile exercise that can be easily adjusted to suit your fitness level by increasing or decreasing the weight.
Weighted Tricep Dips: Pro Tips & Advanced Techniques
Keep your elbows tucked close to your body throughout the movement to avoid putting unnecessary strain on your shoulders. Focus on controlling the descent to fully engage the triceps. For an extra challenge, slow down the eccentric (lowering) phase, or add more weight as you progress. Ready to level up your arm strength? Let’s dip!
Weighted Tricep Dips: Progression Plan
Beginner
Intermediate
Advanced
Weighted Tricep Dips: Frequently Asked Questions (FAQs)
What muscles do Weighted Tricep Dips target?
+This exercise primarily targets the triceps, while also engaging the chest and shoulders for support and stability.
Are Weighted Tricep Dips suitable for beginners?
+Weighted Tricep Dips are more suitable for intermediate or advanced individuals. Beginners should first master bodyweight dips before adding any extra resistance.
How can I make Weighted Tricep Dips more challenging?
+To increase difficulty, add more weight by using a heavier plate or weighted vest. You can also slow down the eccentric (lowering) phase to increase time under tension or perform paused reps at the bottom of each dip.
How often should I include Weighted Tricep Dips in my routine?
+Include this exercise 2-3 times per week as part of your upper body or arm workout. It pairs well with other pressing movements like push-ups, bench presses, and shoulder presses for a comprehensive upper body routine.
What common mistakes should I avoid?
+Avoid flaring your elbows outward, as this can strain your shoulders. Keep your elbows close to your body, maintain control throughout the movement, and avoid locking your elbows at the top.
