compound · Vertical Push
Weighted Dip
Weighted Dip is a compound vertical push movement for triceps, using Dip Station and Weighted Vest. It also works chest and front delts. 4 sets of 5-8, 3 min rest.
- Primary muscle
- Triceps
- Equipment
- Dip Station and Weighted Vest
- Difficulty
- Expert
- Sets and reps
- 4 × 5-8
- Rest
- 150s
- Force
- push
How to do it
- 1Set up
Belt or vest loaded, hands on the bars, arms locked out at the start.
- 2The cue that matters
Stay upright for triceps, lean forward for chest - pick one and hold it.
- 3Work it
4 sets of 5-8, resting about 3 minutes between them.
Muscles worked
Triceps does most of the work. Chest and front delts take the rest.