Weighted Dip

How to perform it

1. 1Preparation and positioning. Secure the external load so it cannot shift, strike the body, or change the intended line of movement. Set a stable mount and dismount; confirm enough clearance below the feet and around the shoulders.
2. 2Starting position. Establish straight-arm support with shoulders controlled and wrists stacked over the supports. Keep the ribcage and pelvis organized and the legs quiet.
3. 3Eccentric phase. Bend the elbows and lower under control, allowing a comfortable forward torso angle while the shoulders remain centered and symmetrical.
4. 4Bottom position. Stop at the deepest reproducible, pain-free position that preserves shoulder and elbow control; do not chase a universal depth by forcing the upper arm far behind the torso.
5. 5Concentric phase / lockout. Press the supports down, extend the elbows, and return to stable support without kicking or bouncing out of the bottom.
6. 6Breathing and bracing. Inhale and brace before lowering, then exhale through the press as appropriate. Reset in stable support rather than breathing while collapsing into the shoulders.
7. 7Valid rep. A rep begins and ends in stable straight-arm support, reaches the same defined depth, and uses no leg swing, bounce, asymmetric press-out, or unplanned foot contact.

Common mistakes

• Losing wrist–forearm alignment

  Fix: Stack the wrist over the forearm and adjust grip, handle, or range before adding load.

• Elbows escaping the intended path

  Fix: Use a repeatable elbow angle that keeps forearms supportive and shoulders controlled.

• Creating range with the lower back

  Fix: Keep ribcage over pelvis and stop at the shoulder range you can own.

• Bouncing or dropping the bottom

  Fix: Lower under control to a fixed marker and reverse without rebound.

Safety

• Current shoulder symptoms require an individually tolerated arm path and range; do not force a generic elbow angle or end position through pain.
• Do not force a deep shoulder-extension or horizontal-abduction stretch; define the bottom by controllable, symptom-free shoulder range.
• Heavy efforts and prolonged breath-holding can produce large acute blood-pressure responses; people with cardiovascular disease or uncontrolled hypertension need medically appropriate intensity and breathing guidance.

Progressions & alternatives

• regressionBodyweight Parallel-bar Dip— Reduce strength, balance, or coordination demand while rehearsing the key pattern before returning to Weighted Dip.
• progressionHeavier Weighted Dip— Increase load, range, instability, or skill demand after Weighted Dip is repeatable through the planned volume with reserve and no technique drift.
• alternativeSeated Dip Press Machine— Train a similar primary pattern with a different stability, equipment, or joint-loading profile when Weighted Dip is impractical or poorly tolerated.