Weighted Dips

Lower chest
Weighted Dips gif

Coach's Tips

You can add weight through bags and plates. But be careful of the risk of elbow injury!

How to Weighted Dips

Starting Position

1. Sit on a dip station with your legs straight and feet flat on the ground.

2. Place your hands on the handles of the dip station with your arms straight, and your elbows slightly bent.

3. Place a weight plate over your lap for added resistance.

Proper Form

1. Begin by slowly bending your arms and lowering your body until your upper arms are parallel to the ground.

2. Keep your elbows close to your sides and your torso upright throughout the movement.

3. Once your upper arms are parallel to the ground, push back up to the starting position.

Breathing Technique

1. As you lower your body, inhale deeply.

2. As you push back up, exhale.


1. Make sure to keep your torso upright and your elbows close to your sides throughout the movement.

2. Do not lock your elbows at the top of the movement.

3. Do not allow your body to swing while performing this exercise.

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