Weighted Bodyweight exercise

Weighted Dip form, muscles worked, and workout tracking

The weighted dip loads the parallel-bar dip with a dip belt, vest, or dumbbell held between the legs, making it one of the heaviest-loadable bodyweight presses for the chest, triceps, and front delts. Lifters use it to progressively overload upper-body pushing strength once bodyweight dips are no longer challenging, and as a mass builder that rivals barbell pressing.

Weighted Dip illustration

How to do Weighted Dip

  1. 1Attach weight with a dip belt or vest, grip the parallel bars, and press up to a locked-out support position.
  2. 2Brace your core, lean your torso slightly forward, and keep your shoulders pulled down away from your ears.
  3. 3Inhale as you bend your elbows and lower until your upper arms reach about parallel to the floor, letting the added weight hang quietly.
  4. 4Do not bounce out of the bottom or let the plates swing and pull you off balance.
  5. 5Exhale as you press back to full lockout under control, keeping your body path smooth and vertical.

Related exercises

Assisted Chin-up (Machine)

Arms · Assisted Bodyweight

Bench Dip

Arms · Reps Only

Bench Press - Close Grip (Barbell)

Arms · Barbell

Bicep Curl (Barbell)

Arms · Barbell

Track Weighted Dip in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.