How to Do Dips With Weights

Dips are a compound resistance-training exercise targeting the triceps and pectoral (chest) muscles. If body-weight resistance alone is not adequate for your training purposes, it is possible to add weight with a dumbbell or weighted dip belt to increase the resistance. If you can perform 15 to 20 dips with sound technique, you are ready to add weight. Always use proper technique and work within your own capabilities.

Things You'll Need

  • Dip bar
  • Dip belt
  • Dumbbell or disk weights
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Instructions

    • 1

      Attach the dip belt securely around your waist. Thread the dip belt chain through a disk weight of the appropriate weight and fasten to the belt. Alternatively, place a dumbbell of the desired weight between your ankles and grip tightly.

    • 2

      Mount the dip bar with an oblique grip -- so the bar is diagonal under your palm. Some dip bars vary in width -- the wider your grip, the more stress is placed on your chest; a narrow grip targets your triceps. Slightly wider than shoulder-width is ideal.

    • 3

      Bend your knees so you are leaning forward slightly. The more you bend your knees, the more you will lean forward to counterbalance, requiring a greater use of the pectoral muscles.

    • 4

      Flex at the elbow and lower your body slowly until you feel the stretch across your chest and shoulders.

    • 5

      Exhale and push back up to the starting position; keep your back straight throughout.

    • 6

      Perform three to four sets of eight to 10 reps for hypertrophy (increased muscle mass).