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Weighted Dip
- 1 - Secure the added weight using a dip belt, weighted vest, or by holding a dumbbell carefully between your legs if appropriate.
- 2 - Grip the parallel dip bars firmly and support your body with your arms fully extended, shoulders down and chest lifted.
- 3 - Brace your core, keep your legs slightly bent or crossed, and maintain control of the weight before starting the movement.
- 4 - Lower your body by bending your elbows, allowing them to track slightly back while keeping your torso slightly forward.
- 5 - Descend until your upper arms are roughly parallel to the floor or you feel a controlled stretch through the chest and shoulders.
- 6 - Press through your hands to extend your elbows and return to the starting position without shrugging your shoulders.
- 7 - Repeat for the desired number of repetitions, maintaining a controlled tempo and stable body position.
