Weighted Upright Dips: how to do it right
In short: Weighted upright-torso dips are done with your hands placed behind your back on the edge of a step, feet flat on the floor: a multi-joint pressing movement that targets the triceps, loaded to the maximum at mid-range of the elbow flexion.
How to do it, step by step
- 1Sit on the edge of the step, then slide your pelvis forward off it into the open air, hands flat on the edge behind you, fingers pointing forward, arms straight with elbows not locked.
- 2Place both feet flat on the floor in front of you, knees bent, and rest the weight plate flat on your thighs.
- 3Brace the trunk and keep the torso close to vertical, only very slightly leaning back, to leave the load on the triceps.
- 4Lower by bending the elbows backward to about 90 degrees, elbows tight along the torso, pelvis clearly passing below the level of the edge of the step.
- 5Press back up through the hands to almost full extension, without locking out abruptly, and without ever sitting back down on the step.
- 6Keep a continuous, controlled rhythm, with no jerk or bounce at the bottom.
The mistake to avoid
Don't let your elbows flare out, or it shifts to the pecs.
Other common mistakes
- Moving the feet so far out that you no longer control the descent: keep the knees bent and the feet flat, the pelvis must run along the edge of the step.
- Flaring the elbows outward scatters the tension and stresses the shoulder: keep them tight along the body, they go backward.
- Resting on the step in the bottom position: the pelvis stays in the open air in front of the edge, it's the pelvis that goes down, not the body sitting.
- Bouncing in the bottom position cheats on the hardest zone: control the descent and keep going without bouncing.
- Violently locking the elbows at the top: finish the extension gently to protect the joint.
Muscles worked
- Main:
- Triceps
- Supporting:
- Chest, Front delts
The triceps brachii, especially the lateral and medial heads, are the prime movers: they extend the elbow. With the torso close to vertical, the anterior deltoid fibers and the chest stay secondary, they stabilize and assist the press without ever becoming dominant as on a forward-leaning dip.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Close-Grip Bench Press ›
- JM Press ›
- Raised Handle Dips ›
- Diamond Push-Up ›
- Close-Grip Push-Up on Handles ›
Frequently asked questions
How do I do this exercise?
Neutral grip or a bit wider than the shoulders, arms straight, torso truly upright and eyes forward. Brace the trunk, tuck the pelvis slightly so you don't tip forward, lower to about 90 degrees of elbow then press to almost full extension. Elbows tight along the body, continuous rhythm with no bounce.
How far down should I go?
Lower to about 90 degrees of elbow flexion, elbows close to the body. The tension is max at mid-range, so that's the zone you must pass through cleanly, with no bounce at the bottom or pause at the top. Don't go lower than your shoulder tolerates without discomfort.
I don't feel anything, is that normal?
On this movement you should feel your triceps, especially in the middle of the range. If you mostly feel the chest, your torso is leaning forward: straighten up truly vertical and tighten the elbows. Control the descent instead of loading heavy, it's the control of mid-range that builds your triceps.
How fast should I do the movement?
Brake the descent over 2 to 3 seconds, then press firmly but under control. Don't rest in the top position and don't bounce at the bottom: keep a steady tempo, especially as you pass mid-range where the effort peaks.
How do I breathe?
Breathe in and lightly hold the air on the way down, it braces the trunk and stabilizes your suspended body. Breathe out during the press, especially as you pass mid-range. Keep the abs and glutes tight to avoid any swinging.