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Weighted Chest Dip

Equipment: Other

Weighted Chest Dip
Primary Muscles
  • Pectoralis Major Sternal Head
Synergistic Muscles
  • Deltoid Anterior
  • Latissimus Dorsi
  • Levator Scapulae
  • Pectoralis Major Clavicular Head
  • Triceps Brachii

Weighted dips are a variation of the standard dip exercise that involves adding extra resistance to your body. Here are the steps to perform weighted dips:

  1. Attach a weight belt or a weighted vest to your body. Make sure the weight is comfortable and secure.
  2. Find a pair of parallel bars or dip stations that are slightly wider than your shoulders.
  3. Grip the bars firmly and lift yourself up until your arms are fully extended and your body is straight.
  4. Lower yourself slowly by bending your elbows until your upper arms are parallel to the floor. Keep your elbows close to your sides and your chest slightly forward.
  5. Push yourself back up to the starting position by straightening your arms. Repeat for the desired number of repetitions.

Introduction

The "Weighted Chest Dip" is a bodyweight exercise that targets the chest muscles with added resistance through weights. It primarily strengthens the pectorals, triceps, and shoulders. This exercise is particularly effective for individuals aiming to build upper-body strength and definition, making it beneficial for those pursuing physique enhancement or functional fitness goals.

Muscles Worked

  • Primary: Chest (Pectoralis Major and Pectoralis Minor)
  • Secondary: Triceps (Triceps Brachii), Shoulders (Deltoids), Core (Abdominal Muscles)

How to Do It (Step-by-Step)

  1. Begin by sitting on a dip bar with your hands shoulder-width apart and wrists straight. Your feet should be off the ground, supported by another bench or stable surface.
  2. Lower your body slowly by bending at the elbows, keeping them close to your body, until your upper arms are parallel to the ground.
  3. Pause momentarily at the bottom position, then press back up to the starting position, straightening your elbows but not locking them out completely. Keep your torso upright and core engaged throughout the movement.

Tip: To increase resistance, you can add weight plates to a weighted belt or dips belt around your waist. Always be mindful of proper form to avoid injury and maximize effectiveness.

Rep & Rest Guidelines

  • Strength: 4–6 reps, 2–3 min rest
  • Hypertrophy: 8–12 reps, 60–90 sec rest
  • Endurance: 12–20 reps, 30–60 sec rest

Using Auto Progression in the Volym app can help you adjust weight automatically.

Make your workouts more efficient with the Rest Timer feature on the Volym app.

Form Tips

  • Maintain a tight grip on the handles, keeping your elbows close to your body during the exercise.
  • Lower your body slowly and control the descent, avoiding leaning forward or bending your back excessively.
  • Push up with your chest muscles, not your arms or shoulders, when returning to the starting position.

When to Use It

  • Building upper body strength for gymnasts and calisthenics enthusiasts
  • Developing defined chest muscles in push-up variations for physique competitors
  • Improving functional fitness for firefighters, military personnel, and first responders

Workout History is crucial for tracking your progress over time.

weighted chest dip - Frequently Asked Questions
Common questions about weighted chest dips to optimize your training.

Weighted chest dips primarily target the pectorals, triceps, and shoulders.

3-4 sets of 8-12 reps is a good starting point for muscle growth and strength development.

Start with lighter weights, like 5-10 pounds, and gradually increase as you become stronger.

It's always recommended to have a spotter for safety during heavy sets or complex exercises like weighted chest dips.

Consider using an assisted dip machine, doing negatives (lowering yourself slowly), or performing bodyweight chest dips first to build strength and comfort.

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