Weighted dips

Muscles worked

You need

How to do it

1. Attach a weight plate to yourself via a special belt or put on a weight vest.
2. Step on the platform and grab the parallel bars while keeping your arms straight and close to your body. Alternatively, grab the bars and jump as you engage your triceps to get to the top if your dip stand doesn’t have footplates.
3. Bring your shoulders back and down, engage your abs, squeeze your glutes, and take a breath.
4. Take your feet off the platform to suspend yourself in the air and support yourself through your upper body musculature.
5. Lean forward slightly to put your pectoralis major in a better position to work during the exercise.
6. Take another breath and lower yourself (dip) by bending your elbows. Keep your shoulder blades retracted and your body in a stable position.
7. Move down until your elbows form a 90-degree angle and hold the bottom position for a moment. Alternatively, descend slightly less if going all the way down leads to shoulder discomfort.
8. Contract your triceps and pectorals to press yourself back to the top, extending your arms fully. Exhale near the top.