How to do the Weighted Tricep Dips
Weighted Tricep Dips is a beginner multi-joint compound pushing exercise targeting the Triceps in the Upper Arms region. Performed using weighted, it falls under the strength category. Secondary muscles engaged include Chest and Shoulders.
Weighted Tricep Dips demonstration · © GymiaFit
Weighted Tricep Dips at a glance
- Primary muscles
- Triceps
- Secondary muscles
- Chest, Shoulders
- Equipment
- Weighted
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Weighted Tricep Dips step by step
- 1Sit on the edge of a bench or chair with your hands gripping the edge next to your hips.
- 2Slide your butt off the front of the bench with your legs extended in front of you.
- 3Keep your back close to the bench and your elbows slightly bent.
- 4Lower your body by bending your elbows until your upper arms are parallel to the floor.
- 5Push yourself back up to the starting position by straightening your arms.
- 6Repeat for the desired number of repetitions.
Weighted Tricep Dips — questions
What muscles does the Weighted Tricep Dips work?
The Weighted Tricep Dips primarily targets the Triceps. It also recruits the Chest, Shoulders as secondary movers.
What equipment do I need for the Weighted Tricep Dips?
You need weighted. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Weighted Tricep Dips suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Weighted Tricep Dips?
Weighted Bench Dip, Weighted Three Bench Dips, Weighted Triceps Dip On High Parallel Bars train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Weighted Tricep Dips demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.