Weighted Tricep Dips

PreviousTriceps Next

Exercise Info

LevelIntermediate
Muscle GroupTriceps
Secondary MuscleChest, Shoulders
Exercise TypeStrength
Equipment RequiredOther
Force TypePush
rating3

Tips

  1. To place more emphasis on the triceps rather than the chest, weighted tricep dips must by done with your body as upright as possible. Dont lean forward as your dip down, and keep your eyes up and facing forward.
  2. Never dip down too far. Your shoulders should not come lower than your elbows.
  3. Keep the rep timing slow, elbows in, and mentally focus on using the triceps as the prime mover for this exercise.

Instructions

  1. Set up for the weighted tricep dip by adding some weight to a dip belt and securing it around your waist.
  2. If you can, adjust the parallel dip bars in to around shoulder width.
  3. Step up to the dip station and grasp the bars with your thumbs facing in.
  4. Take your weight off the step so you're hanging with your arms slightly bent and legs crossed.
  5. Keeping your body as upright as possible, slowly dip down until your shoulders are level with your elbows.
  6. Push back up until your arms are almost straight, and then repeat.
  7. Don't lock your elbows out at the top of the movement!