---
title: "Chest Dip Weighted"
description: "Grip the dip bars firmly with your palms facing inward and your arms fully extended."
locale: en
slug: chest-dip-weighted
url: "https://hi.fitness/exercises/chest-dip-weighted"
primaryMuscle: "Lower chest"
secondaryMuscles: ["Front delts","Triceps"]
equipment: ["Dip bars","Dumbbell"]
category: "Strength"
format: "Reps"
video: "https://hi.fitness/exercise-media/public/video/75608253-chest-dip-weighted.mp4"
updatedAt: 2026-10-20T13:27:28+00:00
---
# Chest Dip Weighted

Grip the dip bars firmly with your palms facing inward and your arms fully extended.

## How to do it

1. 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.
2. 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.
3. 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.
4. 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.

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