September 15, 2022

How To Do Dips On the Dip Machine for Triceps And Chest

The weighted dip is an advanced version of the chest dip exercise. It works your chest, arms, and chest muscles.

You can add weight to perform these exercises by:

  • Wearing a belt with weights attached
  • Wearing a weighted vest, or heavy backpack
  • Hold a dumbbell between you ankles

Only weighted dips should be attempted if your upper body strength is already high. To get started with weighted dips, you can start by doing regular chest dips to build your strength and speed.

This article will examine the various benefits and techniques of weighted dips.

What are weighted dips and their benefits?

You can strengthen your muscles with weighted dips

Weighted dips are a great way to increase muscle mass in your upper body if done properly. This exercise can help you build strength for other exercises such as bench press.

Weighted dips also allow you to target opposing muscle groups simultaneously. Chest dips are closed kinetic chains.

The kinetic chain exercise involves pressing your feet or hands against an immovable surface, such as parallel bars. These exercises benefit multiple muscle groups and can be used to isolate specific muscles.

What equipment are you looking for?

Dip machines are often used for weighted dips. These machines are also known as dip stands, dip stations or parallel bars. A dip assist machine is also available at some gyms. This machine uses weight to push your body weight.

Other equipment that you will need is:

  • A weighted dip belt
  • Weight plates

You may wish to do weighted dips in the gym due to the equipment that you require.

For practicing chest dips, smaller dip stations might be useful. They are usually lighter and closer to the ground than heavier dip stations, so they may not be able to support weighted ones.

How do you weighted dip

These steps will help you safely do weighted dips in good form.

  1. Begin by wrapping the dip belt around your waist chain side up. To tighten the belt, take the end of the chain with the carabiner and slip it through the loop. Attach the weight plate to the dropped end of the belt, then loop it around. Finally, clip the belt to the opposite side.
  2. Place the dip bar with your face facing inward. As you grip the bars, keep your body straight and locked. Keep your head parallel to your trunk and your wrists parallel to your forearms.
  3. As you inhale, slowly lower your body. Allow your torso to move slightly forward, and allow your elbows to flare to the sides.
  4. After you feel your chest stretch, exhale and push yourself back to the starting position.
  5. Continue the movement.

Do 2 to 3 sets with 10 reps each. Take a break between sets. You may be able to perform fewer sets and reps if you are new to this exercise.

These exercises should be done two to three times per week. Allow your body to rest for 48 to 72 hours before you can resume the exercise.


You can change the exercise by using a dumbbell in place of a weight plate and a dip belt.

You will need to hold the dumbbell between your ankles in order to do this. Once you are in the correct position on the dip bar you can ask someone to place the dumbbell. Then you will perform the exercise described above.

A weighted vest can be worn in place of a dip belt or weight plates. You can also use a backpack laden with heavy objects or weights.

Safety tips

Weighted dips can be a challenging exercise. This exercise is for advanced users only. You should be able to do at least 10 chest dips reps.

You may be able to build your upper body strength through continuing to do exercises such as:

Injury could result from adding weight to a chest dip before your upper body is strong enough.

These tips will help you to stay safe while performing weighted dips.

  • To ensure that the movement is working your chest, lean forward slightly.
  • During the movement, keep your neck and head stable.
  • When you move up or down, make sure your elbows are pointing to the side and not to the back.
  • To isolate movement from your upper body, keep your legs straight. They can be bent or straight.

If you’re pregnant or suffering from an injury, weighted dips should be avoided. If you are unsure whether this exercise is appropriate for you, consult your doctor.


Weighted dips can be a challenging exercise that builds strength and muscle mass in your chest and triceps as well as your shoulders and back.

For best results, add them to your strength training program every two or three days. You should allow your muscles to fully recover between sessions.

Combining weighted dips and other exercises such as incline dumbbell presses and dumbbell presses can help you get a full upper and chest workout. Before you start a new exercise routine, make sure to consult your doctor.





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