How to do the Dips Weighted VO
Primary: Triceps.
Dips Weighted VO are an advanced strength exercise targeting the triceps, chest, and shoulders. By adding additional weight, the exercise becomes more challenging, helping to build muscle mass and strength faster compared to bodyweight dips alone. Weighted dips require strict form and control to avoid injury and ensure maximum benefit. This exercise is typically performed using dip bars with the added resistance of a weighted vest or belt. It's important to maintain proper alignment and focus on the contraction of the triceps during the movement.
Step by step
- 1
Attach the weighted vest or belt securely before beginning the exercise.
- 2
Grip the dip bars firmly and lift your body, straightening your arms.
- 3
Lower your body by bending your elbows, keeping them close to your body.
- 4
Descend until your upper arms are parallel to the floor, then push back up to the starting position.
- 5
Repeat for the desired number of reps.
Coaching cues
- Ensure the weighted vest or belt is securely fastened to prevent shifting during the exercise.
- Keep your core engaged to maintain stability and proper form.
- Avoid flaring your elbows out to minimize stress on the shoulder joints.
Sets, reps and where it fits
Muscle
3–4 × 6–12
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Dips Weighted VO alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Dips Weighted VO work?
Primary: Triceps.
How many sets and reps of Dips Weighted VO should I do?
For muscle: 3–4 sets of 6–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Dips Weighted VO?
Same movement pattern, different equipment: Band Triceps Kickback, Band Triceps Extension, Bodyweight Triceps Extension, Dumbbell Kickback, Kettlebell Triceps Extension, Overhead Triceps Extension.
Is the Dips Weighted VO good for beginners?
It is an advanced movement. Build up through the easier alternatives first.