Weighted Dips

Exercise / Triceps

How To Perform Weighted Dips

So you’ve been doing normal dips until now? Then why not try doing weighted dips variation to your tricep workout. Let us take a closer look at the correct technique for performing weighted dips.

For this exercise you will be using the parallel bars for your dips. There are two ways you can attach weight to yourself. The first way is to loop the plate with a chain that is attached to a lifting belt around your waist. The second way is to hook a dumbbell between your legs.

For gripping a dumbbell between your legs, it is best to get someone to pass it through your legs while you are suspended on the bars. If you are attaching a plate to yourself, then you will want to step up and into position on the bar. Do not jump up as this will create shock forces on your joints and triceps. The risk of injury is high when you do this.

Your start position will be with your arms straight down and your elbows locked.

From the starting position you will be lowering your torso by bending your elbows. Before you lower yourself, bend your torso slightly forwards and engage your core. Lower your body until your elbows are 90 degrees to the floor. Hold this position for a second, then push yourself back up.

Push yourself up by straightening your arms. Basically by reversing the lowering action. Once you reach the top, do not lock out your elbows. Instead stop just before your arms are completely straight. Then proceed to lower yourself back down.

Do as many reps as your workout stipulates.

What not to do:

  • Swing your body to gain momentum for the pressing
  • Jump up with the weight attached to you

Do not lock your elbows out at the top. This places unnecessary stress on your joints, not to mention the tension is taken off your triceps. Keep your triceps flexed and under tension through the range of motion.

CAUTION: If you have a history of shoulder injuries, or if your shoulders are prone to easy injuries, avoid this exercise. Especially if you are thinking of adding weight to your exercise.

Exercise Tips

  • Exhale on the way down
  • Inhale on the way up
  • Keep your torso slightly bent forwards
  • Do not jump down with the weight attached to you
  • If you have weight hanging off you, then step down onto the floor
  • For hooking weight between your legs, drop the dumbbell before jumping down
  • Do not lock out at the top
  • Keep your muscles tensed at all times

Variations Of Dips

  1. Variation 1: Normal Dips. The same technique applies to this variation, except you will be using only your body weight. Find out the correct way to perform normal dips.
  2. Variation 2: Bench Dips: This variation entails the use of two benches. You will be resting your arms on one bench and your feet on the other. Hold your body straight over the gap between the benches and lower yourself down and back upwards using your triceps only.