Weighted Tricep Dips

Also known as: weighted tricep dip

Intermediate

Triceps

Weighted

Weighted Tricep Dips is the middle rung where progress speeds up and fits late in an arms workout.

How to do Weighted Tricep Dips

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.

Add to an AI Workout Plan All Arms Exercises

Weighted Tricep Dips Sets and Reps by Goal

Strength

4 sets of 4-6 reps with 3 minutes of rest. Drop the weight and finish clean if position slips.

Hypertrophy

4 sets of 8-12 reps with 75-90 seconds of rest. Add the smallest increment that still feels different.

Endurance

3 sets of 15-20 reps with 45 seconds of rest. Secure the load before the set so form does not shift.

Common Weighted Tricep Dips Mistakes

Jumping up in load faster than the range can absorb

Add small increments and keep the range you had unweighted.

Drifting the elbows forward on every rep

Pin the upper arms in place so only the forearm moves.

Easier and Harder Than Weighted Tricep Dips

Easier progression

Ring Dips

Harder progression

Cable Standing Reverse Grip One Arm Overhead Tricep Extension

Swap Weighted Tricep Dips For

Barbell Seated Overhead Triceps Extension

Ez Bar Standing French Press

Dumbbell Seated Bent Over Alternate Kickback

Weighted Tricep Dips — Frequently Asked Questions

How do you do the Weighted Tricep Dips?

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. Use added weight and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Weighted Tricep Dips work?

The Weighted Tricep Dips primarily targets the triceps. It is classified as a arms exercise and is performed with added weight.

How many sets and reps of the Weighted Tricep Dips should I do?

For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Add the smallest increment that still feels different. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Weighted Tricep Dips good for beginners?

It is an intermediate movement. You will get more out of it once you can already perform the basic arms patterns with controlled form. Beginners can still use it with light load and close attention to technique.

What can I do instead of the Weighted Tricep Dips?

Try the Barbell Seated Overhead Triceps Extension, Ez Bar Standing French Press or the Dumbbell Seated Bent Over Alternate Kickback. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Weighted Tricep Dips the same as the weighted tricep dip?

Yes. The Weighted Tricep Dips is also commonly called the weighted tricep dip. Different gyms and training programs label it differently, but "weighted tricep dip" refer to this same movement.