Weighted Dip
The weighted dip is the king of upper body pushing exercises. Adding external load builds the tricep and chest strength necessary for advanced skills like planche push-ups and handstand push-ups while developing significant upper body mass.
1RM Calculator
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Prerequisites
Key Muscles Used
Triceps Brachii
Primary elbow extension
Pectoralis Major
Chest pressing support
Anterior Deltoids
Shoulder flexion
Core Stabilizers
Body control
Progression Roadmap
Bodyweight Mastery
Build base before adding weight
15-20 reps
target
Light Load
Begin progressive overload
+10-25 lbs x 8-10
target
Moderate Load
Build strength foundation
+25-50 lbs x 5-8
target
Heavy Load
Approach advanced territory
+50-90 lbs x 3-5
target
Elite Load
Elite weighted pushing strength
+90-135+ lbs
target
Common Training Mistakes
Excessive Forward Lean
Shifts load too much to chest, stressing shoulders.
Shallow Depth
Not going to 90 degrees or below reduces effectiveness.
Flared Elbows
Elbows should track with body, not flare out excessively.
Shrugged Shoulders
Keep shoulders depressed throughout the movement.