I love weighted dips. Using my own body weight alone ended years ago for me, and I’ve been piling on weight around my waist ever since.

Dips are extremely effective in hitting the chest, triceps, and shoulders. In fact, they’ve been referred to as the “Upper Body Squat”. If you want these body parts to grow, pay attention to what I’m about to say.

By the way, before I go any further, dips play a big role in Targeted Hypertrophy Training – one of the few training systems designed specifically for size gains. It’s completely free and you’ll start to see size gains within your first 2 weeks (some people report size increases within a few days!). And…

There’s the THT Exercise Bank, which lists all the most effective exercises for stimulating gains. So when you want to switch an exercise or need a replacement, you simply refer to the Exercise Bank file.

To get both the THT workout and Exercise Bank right now, simply click here. Enjoy!


To help you guys get the most out of weighted dips, I shot a video of me doing a set. You’ll see I think I’ve reached positive failure on the 11th rep, but I know I’ve got another rep in me, so I lock out at the top, breath, and hammer out that last 12th rep. Intensity matters!

Check it out…and please subscribe to my YouTube channel for more. Thanks!


How To Do Weighted Dips Correctly

Click here for a video on how to do Dips for size gains in your chest, triceps & shoulders Share on X


Important things to remember:

  • Do a full range of motion. Go deep at the bottom to get a great stretch across the pecs. And go all the way to the top to activate the triceps fully. The shoulders are at work all the way throughout the full range of motion.
  • If you want to primarily use dips for the chest, don’t lock out at the top. And if you want to use them more for tricep gains, don’t go so deep. I give full instructions on the difference between tricep and chest dips here.
  • Breath! These are tough. You’re going to need that oxygen.
  • Use a weight that forces positive failure between the 8th and 12th rep for optimal size gain stimulation.


I know from previous experience that many of guys are going to ask me, “But how many sets?” “How often per week?” Guys this is all covered in THT. Just download it. You’ll fall in love – seriously. Everyone does.

But if you have questions, feel free to ask here or on one of my social media accounts (links below). There’s some further reading on exercise execution of weighted dips here.

And if your chest is a problem body part for you, or if you want to stimulate big gains really quickly (> 7 days) with new “hyper-intense” training techniques, check out my new Chest Blast protocol and the results other Muscle Hackers have achieved here.

As Always…Train with Intensity!

Mark McManus

P.S. If you’re in the market for a good dipping belt, check this one out.

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You'll love your fast gains on THT!

Cool! Click here to take you to the download page. (or check your email for the download link)

You'll love your fast gains on THT!

Cool! Click here to take you to the download page. (or check your email for the download link)