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Chest · Weighted
Chest Dip Weighted
Chest Dip Weighted is an intermediate compound strength exercise that works the pectorals (chest), with the shoulders and triceps assisting. It needs a weighted. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Weighted
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Chest · Pectoralis Major
Secondary muscles
- Shoulders · Anterior Deltoids
- Triceps · Triceps Brachii
How to do Chest Dip Weighted
- Grip the dip bars firmly with your palms facing inward and your arms fully extended. Position your body slightly forward, with your legs bent and crossed at the ankles, holding weights.
- Lower your body by bending your elbows, allowing them to flare out slightly to the sides. Lower yourself until your upper arms are parallel to the floor.
- Push through your palms to extend your elbows and lift your body back to the starting position. Maintain the forward lean throughout the movement to keep the focus on your chest muscles.
- Repeat the movement for the desired number of repetitions.
Form tips
- Ensure your body remains slightly forward to maximize chest activation and minimize strain on your shoulders.
- Use a weight that allows you to perform the exercise with proper form and control.
- Breathe steadily, exhaling as you push up and inhaling as you lower yourself.
- Avoid locking your elbows at the top of the movement; maintain a slight bend to keep tension on your muscles.
Chest Dip Weighted alternatives
More pectorals exercises
Chest Dip Weighted FAQ
What muscles does Chest Dip Weighted work?
Chest Dip Weighted mainly works the pectorals in the chest (Pectoralis Major). The shoulders and triceps work as secondary muscles.
What equipment do you need for Chest Dip Weighted?
You need a weighted.
How many sets and reps of Chest Dip Weighted should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Chest Dip Weighted good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler chest exercises.
How many calories does Chest Dip Weighted burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Chest Dip Weighted?
Other exercises for the pectorals include Chest Dip Machine, Chest Dip Bodyweight, Chest Dip With Pause Bodyweight and Chest Dip (On Dip Station).
For developers
Use Chest Dip Weighted in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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