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Weighted Triceps Dip

Triceps Front deltsChest Compound Dip stationDip beltWeight plateDumbbellKettlebell
Demo (loops)

How to do it

Starting position

  1. Attach a weight plate to your belt and hang from the dip bars.
  2. Grip the handles firmly and straighten your elbows to lift your body.
  3. Lift your feet off the floor and cross them to hold them in place.
  4. Look straight ahead and lift your chest slightly.

Movement

  1. Lean your torso slightly forward and bend your elbows without letting them flare out.
  2. Slowly lower yourself until your shoulders are below your elbows.
  3. Extend your elbows as if pushing the floor away to return to the starting position.

Breathing

Inhale as you lower your body and exhale as you come back up.

Cautions

  • Excessive strain on your shoulder joints can cause a rotator cuff injury, so adjust your depth.
  • If your elbows flare out, it increases the load on your elbow joints, so keep them close to your torso.

Exercise info

Primary musclesTriceps
Secondary musclesFront delts · Chest
EquipmentDip stationDip beltWeight plateDumbbellKettlebell
Movement patternVertical push
Rep range5–8 reps

How GYMKC sets the weight for this exercise

This exercise starts with your bodyweight. Once you reach 5–8 reps, you add weight in 2.5 kg (5 lb) steps.

GYMKC adds reps before weight. The sets you log also decide when it is time to add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

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Related exercises

Triceps DipEasierTriceps Dip on High Parallel BarsEasierBand Assisted DipSimilar exerciseBench DipsSimilar exerciseAssisted Triceps Dip (Kneeling)Similar exerciseReverse DipSame muscle · different equipmentRing DipSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.