Weighted Dip
Develop triceps strength and overhead stability through vertical pressing.
Primary Muscle
Triceps
Secondary Muscles
Chest
Difficulty
Advanced
Equipment
Dip Bars, Dip Belt
Primary
Triceps
Equipment
Dip Bars, Dip Belt
Level
Advanced
Exercise Overview
Develop triceps strength and overhead stability through vertical pressing.
Muscles Worked
Primary
Secondary
Why Perform This Exercise?
- Strengthens shoulders and overhead stability
- Improves lockout strength for pressing
- Builds core bracing under load
- Supports athletic overhead performance
Equipment Required
Required
Dip Bars, Dip Belt
Alternative Equipment
Technique
- 1.Brace core and set ribs down before the first rep.
- 2.Press overhead in a controlled path without excessive back arch.
- 3.Lock out with biceps near ears while staying stacked.
- 4.Lower slowly to the start position and repeat.
Coaching Cues
Key Cue
Keep ribs down and core braced throughout the press.
Focus on one cue at a time until the movement feels automatic.
Common Mistakes
- Over-arching the lower back
- Pressing around pain instead of adjusting setup
- Incomplete lockout
Progression Example
RAMM automatically adjusts future targets based on what you complete in each workout — including per-day goals when the same exercise appears on different training days.
Frequently Asked Questions
What muscles does Weighted Dip work?
Weighted Dip primarily targets Triceps. Secondary emphasis includes Chest. This compound movement uses a vertical push pattern, making it effective for building strength and control in those muscle groups when programmed with consistent technique.
Is Weighted Dip good for beginners?
Weighted Dip is rated Advanced difficulty. It is best for trainees with solid core control and experience. Beginners should progress toward it with simpler variations first. Use controlled reps and stop before form breaks down.
How many sets should I perform for Weighted Dip?
Most programs use 3–4 working sets of 4–8 reps for strength or 8–12 for hypertrophy. Rest 2–3 minutes between sets for heavy work. RAMM adjusts future targets based on what you actually complete in each workout.
Can I do Weighted Dip at home?
Weighted Dip typically requires Dip Bars, Dip Belt. At home you may need substitute equipment or a gym setup, unless you have the listed gear available.