Weighted Dip for BJJ
The weighted dip is a powerful upper body pressing exercise that targets the chest and triceps with additional load. The dipping motion builds the pressing endurance and strength needed for posting and framing on the mat. It also develops tricep strength critical for arm-in choke defense.
✓ Step-by-Step Instructions
- 1 Mount the dip bars and attach a weight belt or hold a dumbbell between your feet.
- 2 Start at the top position with arms fully locked out.
- 3 Lean slightly forward to target the chest more.
- 4 Lower yourself by bending your elbows until your upper arms are parallel to the floor.
- 5 Keep your core tight and avoid swinging.
- 6 Press yourself back up to full lockout by extending your arms.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
Builds powerful pressing strength for escaping bottom positions and framing against larger opponents. The deep stretch position strengthens the chest and shoulders through a range relevant to defending arm attacks.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Going too deep and straining the shoulders
- ⚠ Swinging the body for momentum
- ⚠ Not locking out at the top
- ⚠ Flaring elbows excessively
🔄 Variations
- → Bodyweight dip
- → Ring dip
- → Bench dip
- → Slow negative dip
Track Your Weighted Dip Progress
Log your strength training sessions alongside your BJJ training. MatTime gives you a complete picture of your athletic development.
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Frequently Asked Questions
How does the Weighted Dip help my BJJ game? ▼
Builds powerful pressing strength for escaping bottom positions and framing against larger opponents. The deep stretch position strengthens the chest and shoulders through a range relevant to defending arm attacks.
What equipment do I need for the Weighted Dip? ▼
You will need: dip bars, weight belt. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the Weighted Dip? ▼
The Weighted Dip is rated 3 out of 5 in difficulty. This is an intermediate exercise. Make sure you have a solid foundation in basic movements before attempting it. A proper warm-up is required before performing this exercise.