Weighted dip

Muscles

• Anterior deltoid
• Pectoralis major (clavicular head)
• Triceps brachii (long head)
• Triceps brachii (medial head)
• Triceps brachii (lateral head)
• Lower trapezius
• Serratus anterior
• Latissimus dorsi
• Pectoralis minor

Technique

1. Perform a Dip with a weight attached to your body.

Form tips

1. At the top, straighten your arms and push your shoulders down ( Shoulder depression ).
2. Go as deep as your current strength and flexibility allow.
3. Your elbows should point more backward than outward (max. 45° out).

Risks

1. Make sure to have a support to step on in case you fail to complete a repetition due to the weight.

Similar Exercises

• Bottom dip hold
• Rotating dip
• Straight-legs bench dip
• Elevated bench dip
• Bent-legs bench dip

Equipment

• High pushing device