Movement Demo – Weighted Dips

Rogue athlete Justin Medeiros demonstrates proper form for a Weighted Dip in this quick and simple movement demo from Rogue HQ.

A weighted dip is a progression of the standard bodyweight dip but we add an external load, usually via a dip belt with a plate as shown in the video, or using a dumbbell or a weight vest. Adding load to this movement can be used to help increase strength and hypertrophy, primarily targeting the chest, triceps, and anterior shoulders.

Benefits

Upper Body Strength & Mass
One of the best compound exercises for building pressing strength and muscle in the pecs, triceps, and front delts
Overloading the dip can help improve bench and overhead pressing strength
Adds intensity to bodyweight dips for continued muscle growth and strength development
Increases the demand to create stability on the dips bars building shoulder and core strength

Movement Breakdown
Start Position

Set the dips bars to a height where the feet are just off the floor when the athlete is locked out on top of the rings
Attach dip belt with weight plate(s) hanging
Hands should be just below shoulders on bars
Locked out on top of the bars, aim to brace and keep a proud chest

Execution

Chest moves forwards and down as the elbows bend
Aim to lower the whole body to a point where the shoulders are lower than then elbows, or as deep as you are comfortable with
Control the descent so the plate(s) do not swing
Forearms should remain close to vertical and and the elbows should be close to the rib cage, not flaring out
Push down on the bars and extend the elbows
Finish position is where the elbows are fully extended – arms are straight