What muscles does a weighted dip work?

The weighted dip mainly works the chest, triceps, with help from the front delts.

How many sets and reps of the weighted dip should I do?

At advanced level, do 3–5 sets of 3–8 reps for strength, 8–12 for size, resting 2–3 minutes between heavy sets, 2 times a week per muscle group. When you can do the top of your rep range with good form on every set, add a small amount of weight (about 2–10%).

Weighted dip: how to do it with proper form

Works the chest, triceps. Equipment: Dip bars + belt. Level: advanced.

Also called: dips, chest dips, tricep dips.

Weighted dip, start position — Fig. 1 — Start

Weighted dip, end position — Fig. 2 — End

Step by step

01Slight forward lean for chest.
02Lower to ~90° at the elbow.
03Press to lockout, controlled.

Common mistake

Dropping too deep and straining shoulders.

Sets, reps and how often

Sets: 3–5 sets
Reps: 3–8 reps for strength, 8–12 for size
Rest: 2–3 minutes between heavy sets
How often: 2 times a week per muscle group

Progress: When you can do the top of your rep range with good form on every set, add a small amount of weight (about 2–10%).

Ranges follow the American College of Sports Medicine position stand on resistance-training progression (Medicine & Science in Sports & Exercise, 2009, doi:10.1249/MSS.0b013e3181915670).

Easier and harder variations

Easier · IntermediateBarbell bench press →

Weighted dip FAQ

What muscles does a weighted dip work?: The weighted dip mainly works the chest, triceps, with help from the front delts.
How many sets and reps of the weighted dip should I do?: At advanced level, do 3–5 sets of 3–8 reps for strength, 8–12 for size, resting 2–3 minutes between heavy sets, 2 times a week per muscle group. When you can do the top of your rep range with good form on every set, add a small amount of weight (about 2–10%).
What is the most common weighted dip mistake?: Dropping too deep and straining shoulders.

Start with a weight you can lift with good form for all your reps. If you feel sharp pain, stop. If you have an injury or a medical condition, check with a doctor or physiotherapist before starting. Photos: free-exercise-db (public domain).Report an error.