Weighted Dip

The weighted dip is a compound upper-body pressing exercise and progression of the bodyweight dip that strengthens the chest, shoulders, and triceps.


  1. 328_A
    Attach ankle weights. Grab the handles of a dip station and lift yourself until your arms are locked out and your body is straight up and down. Slightly bend your knees.
  2. Weighted Dip
    Bend your elbows and lower your body until your upper arms are parallel to the floor.
  3. 328_C
    Use your chest, shoulders, and arms to power out of the bottom position and come to the starting position.

Trainer’s Tips

  • Come lockout at the top of each rep.
  • Keep your elbows close to your body.