Weighted Triceps Dip

Weighted Triceps Dip is a compound exercise that primarily works out the triceps, and secondly the chest and shoulders. It is an intermediate-level exercise and a variation of classic triceps dips. This exercise is performed using parallel bars with added resistance, typically using a chain belt to secure weight plates.

Adding weight to triceps dips increases the intensity of the movement, making it more effective for building strength and muscle mass. Unlike bodyweight dips, weighted dips allow for progressive overload, which is essential for long-term muscle growth. This variation is often included in strength training and bodybuilding routines to enhance upper-body development.

Weighted dips also engage stabilizer muscles, requiring greater core activation to maintain balance and control. Proper form is crucial to avoid excessive strain on the shoulders and to ensure maximum triceps engagement.

1. Attach a weight plate to a chain belt and secure it around your waist.
2. Position yourself between parallel bars, gripping them firmly with your hands slightly wider than shoulder-width apart.
3. Jump or step up to the starting position with your arms fully extended and your body upright.
4. Slowly lower your body by bending your elbows until your upper arms are parallel to the ground or slightly lower.
5. Push through your palms and extend your arms to return to the starting position.
6. Repeat for the desired number of reps, maintaining control and proper form throughout.

Weighted triceps dips are considered a medium-to-high-risk exercise, especially if performed with improper form or excessive weight.

One common injury risk is shoulder strain due to excessive forward lean or lowering too deeply. To prevent this, ensure that your chest remains upright and avoid descending beyond a comfortable range of motion. If shoulder pain occurs, consider reducing the weight or switching to a less intense triceps exercise.

Another potential risk is wrist and elbow strain. Maintaining a neutral wrist position and warming up properly can help reduce stress on these joints. Additionally, avoid locking out the elbows forcefully at the top of the movement.