Weighted Tricep Dips: Your Effective How-To Guide

Are you tired of doing tricep dips without seeing results? Are you looking for a way to take your tricep workout to the next level? If you’re like many fitness enthusiasts, you’ve probably hit a plateau with your tricep dips. You might be wondering why you’re not seeing any improvement, despite doing all the right things. Don’t fret; you’re not alone. Many people face this issue, especially as they get more experienced with tricep exercises. The good news is that there’s an easy solution to this problem – weighted tricep dips. In this blog post, we’ll guide you through everything you need to know about incorporating weighted tricep dips into your workout routine.

Weighted Tricep Dips Summary

  • Primary Muscles: Triceps Brachii
  • Secondary Muscles: Deltoid, Anterior, Latissimus Dorsi, Levator Scapulae, Pectoralis Major – Clavicular, Pectoralis Major – Sternal, Pectoralis Minor, and Rhomboids
  • Equipment: Dip Bars, Weight Belt, and Weight
  • Mechanics Type: Compound
  • Force: Push
  • Utility: Basic
Graphic image of a fit man performing alternate cable triceps extensions.

Weighted Tricep Dips Instructions

  • Position yourself on the dip bar with your hands shoulder-width apart.
  • Lift your body off the bar and keep your elbows close to your sides.
  • Bend your elbows and slowly lower your body until your upper arms are parallel to the floor.
  • Push your body up using your triceps until you are back in starting position.
  • To add weight, hold a weight plate or dumbbell between your feet while doing the exercise.

Video Tutorial

How to Do Triceps Bench Dips

Weighted Tricep Dips Muscles

Target (Agonist)


Dynamic Stabilizers


Antagonist Stabilizers

  • None
Image of the skeletal muscular system with the muscles used in the weighted tricep dips exercise highlighted in red and the rest in blue.

Benefits of Weighted Tricep Dips

Weighted Tricep Dips are an effective exercise for targeting the triceps brachii, a large muscle located in the back of the upper arm. When performing this exercise, you will be lifting your entire bodyweight plus any additional weight added in a dip machine or with a weighted vest. The weighted tricep dip will target the three heads of the triceps brachii and help to build strength and definition in the muscle. Additionally, the exercise will help improve posture and shoulder stability as it requires maintaining control of the shoulder blades during the movement. Weighted Tricep Dips can also improve coordination and balance due to the stability needed to complete each repetition.

Tips for Performing Weighted Tricep Dips

Weighted Tricep Dips are a great exercise for anyone looking to build strength and tone their arms. When done correctly, you can gain all the benefits of this exercise, such as improved upper body strength and muscle definition. To help you get the most out of this exercise, here are a few tips that will ensure you get the best results:

  • Keep your elbows close to your body: Weighted tricep dips should be performed with the elbows close to the body in order to focus on the tricep muscles rather than the chest and shoulders.
  • Use a full range of motion: Make sure you lower your body far enough down so that your arms are at a 90 degree angle. This will ensure that you are targeting the maximum amount of muscle fibers.
  • Increase the weight gradually: Start with light weight and increase the weight gradually over time as your muscles become stronger. This will help to prevent injury and ensure that your form is correct.

Benefits and Tips Video

Fix your dips 👉🏼 SAVE YOUR SHOULDERS!

Frequent Mistakes To Avoid

It is important to be mindful of common mistakes when performing the weighted tricep dip exercise. If not done correctly, it can lead to injury or impede results. It is essential to understand the form and technique for this exercise and how to avoid these common mistakes in order to maximize the benefits and prevent any potential harm.

  • Not using the correct weight: Using too much or too little weight can make it difficult to complete the exercise properly and can increase the risk of injury. It is important to use the right amount of weight that allows you to complete the exercise with proper form.
  • Keeping elbows close to the body: Keeping the elbows too close to the body when performing the exercise puts unnecessary stress on the shoulder joint and increases the risk of injury. It is important to keep the elbows out at a slightly wider angle in order to properly engage the tricep muscles and avoid injury.
  • Not using a spotter: Tricep dips can be difficult to complete correctly, and having a spotter can help ensure proper form and reduce the risk of injury. A spotter can also help provide motivation and encourage proper technique when performing the exercise.

Find More Weighted Exercises Here

Variations and Complementary Exercises

If Weighted Tricep Dips are too challenging, there are plenty of other variations, complementary, or alternative exercises that you can do to work the same muscles. Below are a few examples:

Bench Dip

Graphic image of Bench Dip.

Bench Dips are a great alternative or complementary exercise for Weighted Tricep Dips. This exercise is performed by sitting on the edge of a bench with your feet on the floor, your palms facing inward and your fingers wrapped around the edge of the bench. You then lift your body up and down using your triceps. This exercise can be used to increase strength and endurance in the triceps, while also helping to develop strength in the chest, shoulders, and core. Bench Dips are an excellent way to supplement Weighted Tricep Dips, as they help to target the same muscles in a slightly different way.

Reverse Dip

Graphic image of Reverse Dip.

Reverse Dip is a great complementary or alternative exercise to Weighted Tricep Dips. This exercise is done with the arms bent backwards and the body leaning forward, rather than bending forward. Reverse Dip targets the same triceps muscles, but in a different way. The reverse motion of this exercise is great for working the triceps in a different way and can help to prevent overuse of the same muscles. It also helps to improve shoulder mobility and stability, which can help reduce the risk of shoulder injuries.

Chest Dip

Graphic image of Chest Dip.

Chest Dip is a complementary or alternative exercise for Weighted Tricep Dips. It involves the same motion of pushing your body up and down with your arms, but instead of focusing on the triceps, the emphasis is on the chest muscles. Chest Dip can be done using a dip bar or with two chairs positioned parallel to each other and facing away from each other. The key to doing Chest Dip correctly is to keep your elbows close to your body as you lower yourself down, and to keep your back straight throughout the movement. This exercise is beneficial for building strength in the chest muscles and also works the triceps, making it a great complement to Weighted Tricep Dips.

Check Out These Top Weighted Exercises

Barbell Lying Triceps Extension

Graphic image of Barbell Lying Triceps Extension.

Barbell Lying Triceps Extension is a great complementary or alternative exercise for Weighted Tricep Dips. This exercise targets the triceps muscles, specifically the long head of the triceps. It involves lying flat on a bench with a barbell held over your chest. With your elbows pointing toward the ceiling, slowly lower the barbell down towards your forehead, allowing your elbows to bend but keeping them pointed up. Return to the starting position and repeat. This exercise is great for those who are looking to increase their triceps strength and definition while avoiding the strain that dips can put on the shoulder joints.

Barbell Standing Overhead Triceps Extension

Graphic image of Barbell Standing Overhead Triceps Extension.

Barbell Standing Overhead Triceps Extension is an effective exercise for strengthening the triceps muscles. It is a complementary exercise to Weighted Tricep Dips, as it works the same muscles from a different angle. This exercise requires the lifter to hold a barbell behind the neck with both hands, while standing with feet hip-width apart. With a slight bend in the elbows, the barbell is slowly lifted overhead, and then slowly lowered back down to the starting position. This exercise is a great alternative to weighted tricep dips, as it can be done with no additional equipment. It is also a great way to target all three heads of the triceps muscles, which is essential for developing strong, toned arms.

Cable Concentration Extensions

Graphic image of Cable Concentration Extensions.

Cable Concentration Extensions are a great complementary or alternative exercise to Weighted Tricep Dips, as they target the same muscle group. This exercise is done by sitting on the floor with one leg extended and the other bent, then holding the cable with one hand and extending the arm to straighten the elbow. The benefit of this exercise is that it can be done with light weight, allowing for more repetitions, which is important for toning the triceps. Additionally, as the cable tension changes throughout the range of motion, it allows for a greater degree of control over the exercise, helping to increase its effectiveness.

Find More Arms Exercises Here

Opposing Complementary Exercises

To maximize the effectiveness of the Weighted Tricep Dips exercise, it is important to also incorporate exercises for the opposing muscle groups. Here are some exercises that work those opposing muscles and complement Weighted Tricep Dips:

One Arm Bicep Cable Curls

Graphic image of One Arm Bicep Cable Curls.

One Arm Bicep Cable Curls are a great way to target the biceps, which are the opposing muscle group to the triceps used in Weighted Tricep Dips. They can be performed with a low cable pulley system, and require the user to stand and hold onto a single handle attached to the cable. To perform this exercise, you must curl the handle up towards your shoulder and then slowly lower it back down. This exercise is great for targeting the biceps and helping to build strength in the opposing muscle group to Weighted Tricep Dips.

One Arm Cable Curls

Graphic image of One Arm Cable Curls.

One Arm Cable Curls are an effective exercise to pair with Weighted Tricep Dips. The biceps and triceps are opposing muscle groups, so it is important to engage both in order to create balanced muscular development. One Arm Cable Curls provide a great way to isolate the bicep while engaging the tricep, allowing for a more complete workout. The cable also adds an element of resistance to the exercise, making it easier to control the intensity of the movement and maximize muscle engagement. By working both the biceps and triceps, this pairing of exercises will help create a more toned and balanced look.

One Arm Cable High Curl

Graphic image of One Arm Cable High Curl.

The One Arm Cable High Curl is a great exercise to pair with the Weighted Tricep Dips, as it works the opposing muscle group. This exercise involves standing with your feet shoulder width apart and gripping the cable handle with one arm. Keeping your elbow tucked to your side, curl the handle up until it touches your shoulder. This exercise helps to target the biceps muscles, which are the opposing muscle group to the triceps used in Weighted Tricep Dips. Additionally, this exercise can help to build strength and stability in your arm and shoulder, as well as work on your grip strength.

Get Strong Triceps with Weighted Dips

If you’re looking to build stronger triceps, weighted dips are an excellent exercise to add to your routine. By adding weight to your dips, you can increase the resistance and challenge your triceps to work harder. This can lead to an improvement in muscle strength and size over time. Remember to start with lighter weights and gradually increase as you become more comfortable with the exercise. As with any exercise, proper form is key to avoiding injury and getting the most out of your workout. Be sure to keep your elbows tucked in and your chest lifted throughout the exercise.

References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Arms Weighted Exercises

Pin image for weighted tricep dips post. With an image of a man performing the exercise on Top and a graphic of the exercise on the Bottom.

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