Weighted Dip

Setup

1. 01Attach the load to a dip belt and let it hang between the legs, or wear a snug vest.
2. 02Grip parallel bars about shoulder width and jump or step to a locked-out support.
3. 03Depress the shoulders away from the ears and brace the trunk.
4. 04Lean the torso slightly forward to bias the chest.

Execution

1. 01Bend the elbows and lower under control, keeping the forward lean.
2. 02Descend until the upper arms are about parallel to the floor.
3. 03Pause briefly without letting the weight swing.
4. 04Press back to lockout by driving the hands down through the bars.

Checkpoints

• -Shoulders stay depressed, not shrugged toward the ears.
• -Depth reaches roughly upper arm parallel every rep.
• -The hanging plate stays quiet with no swinging.
• -Lockout is complete without hyperextending the elbows.

Common mistakes

• -Adding load before owning clean bodyweight dips.
• -Cutting depth as the plates get heavier.
• -Letting the weight swing and pull the torso around.
• -Diving the head forward and rounding at the bottom.