Weighted Dips: Programming and Progression

Once bodyweight dips are a well-established movement (3x10 with full range), weighted dips are one of the most effective tools for building continued pushing strength. Here's how to program them.

Equipment: a dip belt is the best option — the weight hangs clear of the body and doesn't affect position. A weighted vest works but adds bulk around the torso. A dumbbell held between the feet works in a pinch.

Starting weight: 5-10% of bodyweight added. This should feel challenging but allow full range of motion and clean form. Don't sacrifice depth for ego load.

Progression: add 2.5 kg when you can complete the target sets and reps with good form. For strength: 4x4-6. For hypertrophy: 3x8-10. For strength-endurance: 2x15+.

Pairing with ring dip work: weighted parallel bar dips and ring dips train slightly different stability demands. Running both in a program gives you strength development (weighted dips) and stabilizer development (ring dips). They don't interfere with each other when managed for volume.