Weighted Dips
- Primary musclesTriceps
- EquipmentOther, Dumbbell
- LevelIntermediate
- ForcePush
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Starting position -
02Final position
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "Weighted Dips".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
5 stepsWear a dip belt with a plate hanging from its chain in front, or hold a dumbbell between your feet. Take hold of the parallel bars and push up until your arms are locked out.
Draw your shoulders down, bend your knees and cross your ankles behind you.
Tilt your chest slightly forward and keep your elbows tracking close to your ribs.
Inhale and descend with control, sending your elbows back, to the point where your upper arms run level with the ground.
Exhale and push through your palms to return to straight arms. Repeat for the planned reps.
Skip any bounce out of the bottom. If your shoulders creep toward your ears or your elbows drift wide, use less added load.
Cut the depth when the front of your shoulder aches or clicks, and stop the set if it keeps hurting.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.