Weighted Triceps Dips

Setup

1. 01Attach weight with a dip belt or squeeze a dumbbell between the ankles.
2. 02Grip parallel bars and press to a locked-out support position.
3. 03Keep the torso close to vertical to bias the triceps.
4. 04Pack the shoulders down before the first descent.

Execution

1. 01Lower under control by bending the elbows, keeping them tucked.
2. 02Descend until the shoulders are near elbow level or comfortable depth.
3. 03Pause briefly without relaxing at the bottom.
4. 04Drive back up to a full, stable lockout.

Checkpoints

• -Torso stays upright rather than folded forward.
• -Elbows track back at roughly 30 degrees from the torso, not flared wide.
• -The added weight hangs still with no swinging.
• -Every rep finishes at complete elbow lockout.

Common mistakes

• -Adding weight before controlling 10 or more clean bodyweight dips.
• -Diving the chest forward, which shifts work to the chest and stresses the shoulders.
• -Cutting depth as the load gets heavy.
• -Letting the belt weight swing and pull the body out of position.