Weighted Triceps Dip
In SetGrip: Triceps Dip (Weighted)
Loading a dumbbell or plate across your lap turns the basic triceps dip into a measurable strength exercise you can log in pounds rather than just reps. Because your feet stay on the floor, it remains gentler than weighted parallel-bar dips while still allowing steady progression through the eight-to-twelve range.
How to do the Weighted Triceps Dip
- Sit on the edge of a bench or chair with your hands gripping the edge next to your hips.
- Slide your butt off the front of the bench with your legs extended in front of you.
- Keep your back close to the bench and your elbows slightly bent.
- Lower your body by bending your elbows until your upper arms are parallel to the floor.
- Push yourself back up to the starting position by straightening your arms.
- Repeat for the desired number of repetitions.
Tip: Lock the elbows out with the shoulders pulled down and back, never shrugged up.
Muscles worked
Primary
Triceps · Arms
The triceps extend the elbow to lock out the top, and they take over completely when you stay upright with the elbows tucked.
Common mistakes
- Diving too deep — going far below the point where the upper arm is parallel to the floor stresses the front of the shoulder; stop when you feel a stretch across the chest and press back up.
- Shoulders rolling forward — keep the shoulder blades pulled back and down, and stop the descent before they rotate forward.
- Not choosing a target — leaning forward with elbows out hits the chest, while staying upright with elbows tucked hits the triceps; pick one and hold that position for the whole set.
- Hands too far behind — this pushes the shoulders into a bad position; keep the hands close under the shoulders or use parallel bars instead.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Dips go early in a push session as a main pressing movement, or after bench press for extra chest and triceps volume. They superset naturally with pull-ups or chin-ups on the same station.
Variations and alternatives
Similar exercises
Without weighted
Frequently asked questions
What muscles does the Weighted Triceps Dip work?
The Weighted Triceps Dip primarily works the triceps. It also involves the pectorals and delts, which assist the movement and stabilise the joints.
Is the Weighted Triceps Dip good for beginners?
Not as a starting point. The Weighted Triceps Dip is rated advanced because it demands strength, mobility or coordination that takes time to build. Beginners should work up to it through the easier variations listed on this page.
What can I do instead of the Weighted Triceps Dip?
If you cannot do the Weighted Triceps Dip, try the Impossible Dip, the Ring Dip or the Between Benches Bench Dip. Each of them trains the triceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Weighted Triceps Dip, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.