Weighted Dip
Quick Information
Category
Hypertrophy
Difficulty
Advanced
Equipment
Dip Station, Weighted Vest, Weight Plate
Primary muscle group
Pectoralis Major, Triceps Brachii
Secondary muscle groups
Deltoids, Rectus Abdominis, Latissimus Dorsi
Movement pattern
Loaded Vertical Push
Training goal
Hypertrophy
Sport
Bodybuilding, Powerlifting, General Athletic Development, Gymnastics
Overview
Purpose. Continue progressive overload once bodyweight dips are no longer challenging.
How it fits the system. An advanced-level loaded vertical push entry in the Hypertrophy section, programmed to develop hypertrophy. Related work in the library: Cable Hammer Curl and Bench Dip.
Primary muscles
Pectoralis Major, Triceps Brachii
Secondary muscles
Deltoids, Rectus Abdominis, Latissimus Dorsi
Movement pattern
Loaded Vertical Push
Equipment
Dip Station, Weighted Vest, Weight Plate
Difficulty
Advanced
How to Perform
- Add load with a dip belt, weighted vest or a dumbbell held between the feet.
- Support yourself with the arms locked and the shoulders packed.
- Lower under control until the upper arms are roughly parallel to the floor.
- Press back to lockout without shrugging.
Coaching Cues
- "Lean slightly forward for the chest, stay upright for the triceps."
- "Control the bottom — no bouncing."
- "Full lockout every rep."
Common Mistakes
- Adding load before bodyweight dips are clean.
- Bouncing out of the bottom position.
Progressions & Regressions
Progressions
Add load in small increments, or add a pause at the bottom.
Regressions
Bodyweight dip, or a band-assisted dip.
When to Use It
When to use
Upper-body hypertrophy and pressing strength blocks.
When not to use
Shoulder or sternum pain, or an incomplete bodyweight dip.
Programming
5–10 reps, 3–4 sets, 2 minutes rest.
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