# Weighted Dip

A bodyweight-plus-load pressing exercise targeting the chest, triceps, and front delts. Used by stronger lifters to build heavy vertical pressing strength.

- Advanced · Compound
- Equipment: Dip station, Dumbbells
- HD video: https://media.seto.fit/exercises/chest-dip-weighted/video/male.mp4
- HTML: https://seto.fit/exercises/weighted-dip/

## Muscles worked

- Triceps: 9/10
- Mid chest: 8/10
- Front delts: 6/10
- Abs: 3/10

## How to do the Weighted Dip

1. Step onto the dip station and grip a dumbbell securely between your feet.
2. Grip the handles firmly and straighten your arms at the top of the dip station.
3. Slowly lower yourself until your shoulders reach a comfortable deep stretch below elbow level.
4. Push back up until your arms are straight, finishing tall at the top.

### Full technique — 7 steps

1. Step onto the station and grip a dumbbell securely between your feet.
2. Grip the handles firmly and support yourself at the top with elbows straight.
3. Set your shoulders down, lean your torso slightly forward, and cross your ankles if needed.
4. Inhale, tighten your stomach, and lower by bending your elbows while keeping the weight hanging still.
5. Descend until your shoulders reach elbow level or a comfortable deep stretch.
6. Drive back up by pressing through the handles until your elbows are fully extended.
7. Finish tall at the top without shrugging or letting your shoulders roll forward.

## Common mistakes

- Dropping too fast into bottom
- Cutting the range short
- Shrugging shoulders at the top
- Swinging the hanging weight
- Flaring elbows excessively

## Form cues

- Lean slightly forward
- Let the weight settle
- Lower into shoulder comfort
- Straighten arms fully
- Keep shoulders down

## How much to do

- **Strength** (best fit): 4–5 sets of 3–6 reps · rest 3 min · 1–2 reps in reserve · lower 3 s, lift 1 s
- **Muscle growth** (best fit): 3–4 sets of 6–10 reps · rest 1 min 30 s · 2 reps in reserve · lower 3 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Seated Dip Machine](https://seto.fit/exercises/seated-dip-machine/) — Beginner
- **This exercise: Weighted Dip — 115% of bodyweight**

## Quick answers

### What muscles does the Weighted Dip work?

Primary: Mid chest 8/10, Triceps 9/10. Also works: Front delts 6/10, Abs 3/10.

### When should I do the Weighted Dip in a workout?

Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 10 min with rest.

### How many sets and reps of the Weighted Dip?

Strength: 4–5 sets of 3–6 reps, rest 3 min, 1–2 reps in reserve. Muscle growth: 3–4 sets of 6–10 reps, rest 1 min 30 s, 2 reps in reserve.

### What is an easier version of the Weighted Dip?

Seated Dip Machine (Beginner).

How we rate exercises: https://seto.fit/guides/methodology/

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