The weighted dip is the upper body's squat: a compound press through the chest, front delts and triceps that loads heavier than any other bodyweight-based push. Strict standard - shoulder below the elbow at the bottom, locked elbows at the top - with load hanging from a dip belt. Old-school strength culture called dips the upper-body king for a reason, and for CrossFit athletes the carryover list is long: ring dips, muscle-up press-outs, handstand push-ups and jerk lockouts all draw from the same well.
| Level (x Bodyweight) | Men | Women |
|---|---|---|
| beginner | 0x | 0x |
| novice | 0.15x | 0.08x |
| intermediate | 0.35x | 0.2x |
| advanced | 0.65x | 0.4x |
| elite | 0.9x | 0.6x |
ADDED load as a multiple of bodyweight (0 = a strict bodyweight dip).
Where does your Weighted Dip land?
Log it once and the app places you on this table automatically, then tracks the trend.
Prerequisite: 10+ clean bodyweight dips with full depth before loading. Add weight in 2.5-5 kg jumps and keep the depth standard sacred - half dips with big numbers fool no one, least of all your shoulders. Slight forward lean hits more chest; vertical torso hits more triceps. Train 3-6 reps at 80-90%, and stop sets before the bottom position gets unstable. Shoulder discomfort at depth is a stop sign: fix the mobility, don't press through it.
Progression: bench dips, then banded bar dips, then bodyweight dips to 10+ reps, then the belt. Rings multiply the difficulty - master bars first.
Enter your 1RM above to see your training percentages.
Log every result, see your progress over time, and know exactly where you stand.
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