Weighted Dips

Muscles worked by the Weighted Dips

Primary

ChestPectoralis MajorTricepsTriceps Brachii

Secondary

Front DeltsAnterior Deltoid

Also called: pec, pecs, pectoralis major, pectoralis, chest muscles, tricep.

Equipment

Dip Station

Also called: parallel bars, dip bars, parallettes, dip stand, p-bars.

How to do the Weighted Dips

1. Attach a plate to a dip belt around your waist so the weight hangs between your legs.
2. Grip the parallel dip bars and press yourself up to the top position with your arms locked out and your feet off the floor.
3. Lean your torso slightly forward and lower your body by bending your elbows until your shoulders are below them.
4. Press back up through your palms until your arms are locked out again, keeping the hanging plate from swinging.
5. Repeat for the desired number of reps.

Form tips

• Add weight only once you can do clean bodyweight dips through a full range — small jumps of 2.5–5 kg are enough, since the load stacks on top of your own bodyweight.
• Keep your legs together and your core braced so the plate does not start swinging; a swinging weight throws off the bottom of the rep.
• Keep your shoulders pulled down away from your ears and stop the descent if you feel pinching at the front of the shoulder.

At a glance

Weighted Dips in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Bench Dips
• Chest Dips
• Machine Assisted Dips
• Ring Dips
• Straight Bar Dips
• Archer Push Ups
• Banded Chest Stretch
• Barbell Bench Press

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "weighted-dips",
  "name_en": "Weighted Dips",
  "name_de": "Dips mit Zusatzgewicht",
  "name_es": "Fondos Lastrados",
  "description_en": "A parallel-bar dip performed with extra load — most often a plate hung from a dip belt between the legs — to keep the movement in a strength rep range once bodyweight dips are easy.",
  "description_de": "Ein Dip am Barren mit zusätzlicher Last — meist eine Hantelscheibe, die an einem Dipgürtel zwischen den Beinen hängt —, damit die Übung im Kraftbereich bleibt, sobald Dips mit dem eigenen Körpergewicht leicht fallen.",
  "description_es": "Un fondo en paralelas con carga añadida — normalmente un disco colgado de un cinturón de lastre entre las piernas — para mantener el ejercicio en un rango de fuerza cuando los fondos con el propio peso ya resultan fáciles.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "compound",
  "difficulty": "advanced",
  "equipment": "dip_station",
  "body_part": "chest",
  "primary_muscles": [
    "pectoralis_major",
    "triceps_brachii"
  ],
  "secondary_muscles": [
    "anterior_deltoid"
  ],
  "goals": [
    "strength",
    "hypertrophy"
  ],
  "tags": [
    "push_day",
    "knee_safe",
    "no_axial_load",
    "lower_back_safe"
  ],
  "variation_group": "dips",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Attach a plate to a dip belt around your waist so the weight hangs between your legs.",
    "Grip the parallel dip bars and press yourself up to the top position with your arms locked out and your feet off the floor.",
    "Lean your torso slightly forward and lower your body by bending your elbows until your shoulders are below them.",
    "Press back up through your palms until your arms are locked out again, keeping the hanging plate from swinging.",
    "Repeat for the desired number of reps."
  ],
  "instructions_de": [
    "Häng eine Hantelscheibe in den Dipgürtel und leg ihn so um die Hüfte, dass das Gewicht frei zwischen den Beinen hängt.",
    "Greif die parallelen Dipstangen und drück dich nach oben in die Startposition mit gestreckten Armen und Füßen frei über dem Boden.",
    "Neig den Oberkörper leicht nach vorn und senk dich ab, indem du die Ellbogen beugst, bis die Schultern tiefer als die Ellbogen sind.",
    "Drück dich über die Handflächen wieder nach oben, bis die Arme gestreckt sind, und halte dabei die hängende Scheibe ruhig.",
    "Wiederhole für die gewünschte Anzahl an Wiederholungen."
  ],
  "instructions_es": [
    "Cuelga un disco del cinturón de lastre y ajústalo a la cintura de modo que el peso quede suelto entre las piernas.",
    "Agarra las barras paralelas y súbete hasta la posición inicial con los brazos estirados y los pies separados del suelo.",
    "Inclina ligeramente el torso hacia delante y baja el cuerpo flexionando los codos hasta que los hombros queden por debajo de ellos.",
    "Empuja con las palmas para volver a subir hasta estirar los brazos, evitando que el disco colgante se balancee.",
    "Repite el número de repeticiones deseado."
  ],
  "tips_en": [
    "Add weight only once you can do clean bodyweight dips through a full range — small jumps of 2.5–5 kg are enough, since the load stacks on top of your own bodyweight.",
    "Keep your legs together and your core braced so the plate does not start swinging; a swinging weight throws off the bottom of the rep.",
    "Keep your shoulders pulled down away from your ears and stop the descent if you feel pinching at the front of the shoulder."
  ],
  "tips_de": [
    "Nimm erst Gewicht dazu, wenn saubere Dips über den vollen Bewegungsumfang sitzen — 2,5 bis 5 kg pro Schritt reichen, denn die Last kommt auf das eigene Körpergewicht obendrauf.",
    "Halte die Beine zusammen und den Rumpf fest, damit die Scheibe nicht ins Schwingen kommt; ein schwingendes Gewicht bringt den unteren Umkehrpunkt durcheinander.",
    "Zieh die Schultern von den Ohren weg nach unten und brich die Abwärtsbewegung ab, sobald es vorn in der Schulter zwickt."
  ],
  "tips_es": [
    "Añade peso solo cuando hagas fondos limpios con el propio peso en todo el recorrido: saltos de 2,5 a 5 kg son suficientes, porque la carga se suma a tu propio peso corporal.",
    "Mantén las piernas juntas y el core apretado para que el disco no empiece a balancearse; un peso que oscila estropea la parte baja de la repetición.",
    "Mantén los hombros alejados de las orejas y detén el descenso si notas pinzamiento en la parte delantera del hombro."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/weighted-dips-start.webp",
      "peak": "images/flat/weighted-dips-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "weighted-dips");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.