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Last updated March 30, 2026
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chestTricepsshoulders
Chest Dip (Weighted)
Perform chest dips with added weight via a dip belt or weighted vest. Lean forward to emphasize chest activation.
Quick facts
- Difficulty
- Difficult
- Mechanic
- Compound
- Force
- Push
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- Very High
- Calorie Burn
- Medium-High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
chestupper chest
Secondary
tricepsfront shouldersribs / serratus
Equipment & setup
What you need and how to position yourself before starting.
Equipment
weightedparallel bars
Movement pattern
Bilateral
Posture
Hanging
Tracking parameters
repsplus_weight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Attach a dip belt with your chosen weight plate, or wear a weighted vest.
- Grip the parallel bars with your palms facing inward.
- Step 2Starting Position
- Press yourself up to full arm lockout.
- Lean your torso forward about 30 degrees to bias the chest.
- Cross your feet behind you for balance.
- Step 3Execution
- Lower your body by bending your elbows, allowing them to flare slightly outward.
- Descend until your upper arms are at least parallel to the floor.
- Drive through your palms to press back up to full lockout.
- Maintain the forward lean throughout to keep tension on the chest.