Chest Dip (Weighted)
Complete guide to Chest Dip (Weighted). Learn proper form, technique, and execution. Targets Chest — Upper Chest, Lower Chest. Requires leverage machine. Step-by-step instructions and expert tips.
How to Perform Chest Dip (Weighted)
Attach a weight plate or dumbbell to a dip belt and fasten it around your waist.
Grab the dip bars and lift yourself up to the starting position with your arms straight and your body supported.
Lean your torso slightly forward and cross your feet behind you.
Engage your abs, bring your shoulders back, and take a breath.
Lower yourself by bending your elbows, descending until your upper arms are roughly parallel with the floor. Keep your elbows flared slightly outward.
Push through your palms to press yourself back up to the starting position, squeezing your chest at the top and exhale.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |