Intermediate
Weighted Dip
Author
Owen JonesUpdated
17 Sep 2024- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Weighted Dip is a challenging exercise that can build strength and muscle mass in your chest, triceps, shoulders, and back. This exercise can also help build your strength for other exercises like bench presses.
Exercise Instructions
-
Step 1
Attach ankle weights. Grab the handles of the dip machine and lift yourself up until your arms are locked, and your body is straight up and down. Bend your knees slightly. -
Step 2
Bend your elbows and lower your body until your shoulders are parallel to the floor. -
Step 3
Use your chest, shoulders, and arms to get out of the bottom position and back to the starting position.
Muscle Groups
Weighted Dip targets Arms, Core, Delts, Pecs, Triceps as seen below.
Exercise Tips
- Come for a lock at the top of each rep.
- Keep your elbows close to your body.
Bodyweight Dip
Intermediate
Bench Dip
Intermediate
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