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Weighted Dips
muscle building and strength
armsDip Station or Parallel BarsWeight Belt or Dumbbell
Instructions
- 1Stand between parallel bars, grip bars firmly
- 2Jump up and extend arms to support body weight
- 3Lower body by bending elbows until 90-degree angle
- 4Push back up to starting position by extending arms
- 5Add weight using belt or between feet for increased difficulty
Coaching Cues
- Keep torso upright to target triceps more
- Avoid swinging or using momentum
- Control both lowering and raising phases
Common Mistakes
Leaning too far forward
Fix: Keep torso upright for triceps focus
Not lowering deep enough
Fix: Lower until elbows form 90-degree angle
Breathing
Exhale when pushing up, inhale when lowering
Recommended Reps
3–4 sets of 8–12 reps
Safety Notes
- • Start with bodyweight to master form
- • Use controlled movements to avoid shoulder strain
- • Stop if you feel shoulder or elbow pain
