How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the dip (weighted) in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Dip (Weighted): how to do it and muscles worked

The dip (weighted) mainly works your chest and triceps. You need bodyweight (no equipment).

Muscles worked

Main

How to do the dip (weighted)

1
Grip parallel dip bars and hold a dip belt or dumbbell between your legs. Lift yourself to straight arms with a slight forward lean.
2
Lower until your upper arms are about parallel to the floor, then push up powerfully until your arms are straight.
3
Breathe in as you lower and out as you press, with a steady two-second descent. Do not swing your legs for momentum.

Form tip: Add weight only after you can do clean bodyweight dips; keep the depth controlled, with no bouncing at the bottom.

Common questions

Which muscles does the dip (weighted) work?: The dip (weighted) mainly works your chest and triceps.
What equipment do I need for the dip (weighted)?: You need bodyweight (no equipment).
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the dip (weighted) in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More chest exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.