Chest · Bodyweight
Weighted Tricep Dip
How to do the weighted tricep dip, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- HorizontalPush
- Mechanic
- Compound
How to do it
Grip parallel bars and lift yourself up with a dip belt or weight plate added for load. Lower your body by bending your elbows to about 90 degrees, then press back up to lockout.
- 1Straighten your elbows against the added resistance to feel the back of
- 2your arms working
- 3Keep your ribs down and press tall through the top; you should feel your shoulders and triceps working
- 4Move deliberately and with control rather than relying on momentum
Common mistakes
- Don't feel pain or strain in unrelated areas; adjust your load or range
- if you do
- Don't shrug your shoulders or overarch your lower back; keep the movement controlled
- Don't use momentum or rush through the reps; quality trumps quantity
Muscles worked
The weighted tricep dip mainly works the lower chest, triceps, and mid chest, with the upper chest and front delts assisting.
- Lower ChestPrimary
- TricepsPrimary
- Mid ChestPrimary
- Upper ChestSupport
- Front DeltsSupport
- ForearmsMinor
- Upper AbsMinor
Kovo programs the weighted tricep dip for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.