Weighted Tricep Dips
Build bigger triceps! Weighted Tricep Dips target your triceps for serious arm strength and muscle growth. Add weight for extra challenge!

Required Equipment


Muscle Groups
Primary
Secondary
Instructions
Weighted Tricep Dips Instructions
- Weight belt with weights (optional, for added resistance)
Positioning:
1. Stand facing the dip station.
2. Grasp the handles with your palms facing inward.
3. Keep your arms straight and your shoulders above your hands.
4. If using a weight belt, attach weights around your waist securely.
5. Position your feet together with your legs hanging down or bent at the knees.
Movement:
1. Start Position: Begin with your arms straight and your body supported by your hands. Your elbows should be locked, and your body should be upright.
2. Lowering Phase: Slowly bend your elbows to lower your body until your upper arms are parallel to the ground. Keep your elbows close to your body and maintain a controlled motion.
3. Pause: At the bottom of the movement, pause for a moment to ensure you have full control.
4. Upward Phase: Push through your palms to straighten your arms and raise your body back to the starting position. Keep your movements smooth and steady.
5. Repetitions: Repeat these steps for the desired number of repetitions, usually between 8 to 12.
Tips for Beginners:
- Start with bodyweight dips before adding any weight.
- Ensure that your movements are controlled to avoid straining your shoulders.
- Keep your core engaged throughout the exercise for stability.
- If you're struggling with the dip, consider using a resistance band or having assistance to help you perform the movement.