Chest Dip (Weighted)
Trains the chest, with help from the triceps. You need a machine. 2 of our free programs use it, across 8 sessions.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Chest Dip (Weighted)
These numbers are counted from the programs themselves, not averaged off the internet.
2of our 50 programs use it
4×10++ AMRAPthe shape they run most (3 sessions)
1:15typical rest between sets
1open the session with it
2finish with an AMRAP set
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| GZCL UHF | Incline Bench | 5×12–15+ AMRAP5×10–12+ AMRAP+3 more on the program page | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| WS4SB 3 | Repetition Upper | 4×10++ AMRAP | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
AMRAP means as many reps as you can manage on that set. Where a program carries a progression rule, Durata moves the weight for you.
See it in action
Watch the Chest Dip (Weighted) progress week by week
Full runs of 2 programs that use it, session by session, in the real app.
Muscles worked
What Chest Dip (Weighted) trains
Technique
How to do the Chest Dip (Weighted)
- 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.
- 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.
- 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.
- Repeat the movement for the desired number of repetitions.
Form cues
Getting it right
- 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.
Substitutes
Swap Chest Dip (Weighted) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Chest Dip (Weighted) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.