Strength Training · Bodybuilding · Calisthenics
Weighted Parallel-Bar Dip
The weighted parallel-bar dip is a dip performed with extra weight hanging from a belt. You lower and press your body between two bars to train your chest and triceps.
- Intermediate
- Compound
- Moderate injury risk
- Rest 2 min
How to do it
- Attach a weight plate to your dip belt with the plate hanging between your legs.
- Grip the parallel bars from a stable step or platform.
- Raise yourself into a straight-arm support with your feet off the platform.
- Lean your torso slightly forward.
- Lower yourself by bending your elbows until your upper arms are roughly parallel to the floor, or shallower if needed for comfort.
- Press through the bars to return to straight-arm support.
Form cues
- Keep your shoulders away from your ears.
- Keep your forearms nearly vertical.
- Keep the hanging weight quiet.
- Exhale as you press.
Common mistakes
- Bouncing out of the bottomLower slowly enough to reverse direction smoothly without a rebound.
- Forcing extra depthEnd the descent before your shoulders roll forward or you feel discomfort at the front of the shoulder.
- Kicking to finish repsUse less weight so you can press up without driving your knees or hips.
Safety
Added load increases stress on the shoulders and elbows, especially with fatigue or uncontrolled lowering. An unsecured plate or failed rep can cause a fall or strike your feet.
- Check that the belt chain and clasp are fully closed before leaving the platform.
- Position the plate so it clears your feet, the floor, and the dip station throughout the rep.
- Add weight only after you can perform controlled bodyweight dips through your intended range.
- Stop before you lose pressing control; step onto the platform and support the plate before unfastening the belt.
If you have shoulder, elbow, or wrist pain, use an assisted version only if comfortable and seek advice from a physiotherapist before adding load.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Dip Bars
- Dip Belt
- Weight Plate
Sets and reps
- Sets
- 2–3
- Target
- 6–10 reps
- Rest
- 2 min
Choose a load that leaves about two controlled reps in reserve.