Weighted Chest Dip

Practical Usage

Incorporate this exercise into the routine of your choice with the upcoming ExRx app. Or use the workout creation guide for an evidence-based do-it-yourself approach.

Weighted Chest Dip


Utility: Basic
Mechanics: Compound
Force: Push



Place weight on dip belt around waist or place dumbbell between lower legs just above feet. Mount wide dip bar with oblique grip (bar diagonal under palm), arms straight with shoulders above hands. Keep hips and knees bent.


Lower body by bending arms, allowing elbows to flare out to sides. When slight stretch is felt in chest or shoulders, push body up until arms are straight. Repeat.


Added weight can be placed on dip belt or dumbbell can be placed between ankles. Also see Weighted Triceps Dip.

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