Weighted Dip Programming for Strength

Building a competition-caliber weighted dip requires systematic programming that develops both maximal strength and technical consistency. This lesson provides programming frameworks specifically designed for the weighted dip, from foundational strength building to competition peaking.

Understanding Dip-Specific Programming Needs

How the Dip Differs from the Pull-Up

While both lifts are foundational to streetlifting, they require different programming considerations:

• Muscle groups: Dip primarily uses chest, anterior deltoids, and triceps
• Joint stress: Shoulder is in a more vulnerable position
• Recovery: Often needs more recovery time than pull-ups
• Technical demand: Depth requirement creates specific strength needs

Primary Muscle Development

For maximum weighted dip performance, prioritize:

1. Triceps: The primary lockout muscle
2. Chest (pectoralis major): Primary mover through mid-range
3. Anterior deltoid: Assists chest in pressing
4. Core: Stabilizes the body under load

Programming Variables

Volume Considerations

Volume (total sets x reps) for weighted dips should be carefully managed:

Note: These are approximate ranges. Individual recovery capacity varies significantly.

Intensity Distribution

Spread intensity across the week:

• Heavy day: 85-95% of 1RM, low reps
• Moderate day: 75-85% of 1RM, moderate reps
• Light day: 60-75% of 1RM, higher reps or technique focus

Frequency Guidelines

Minimum frequency: 2x per week for maintenance or slow progress Optimal for most: 3x per week for steady development Maximum (advanced): 4-5x per week with careful recovery management

Phase-Based Programming

Phase 1: Hypertrophy Base (4-6 weeks)

Build the muscular foundation for strength.

Characteristics:

• Higher volume, moderate intensity
• Rep ranges: 8-12
• Focus on muscle growth and work capacity

Sample Week:

Phase 2: Strength Development (4-6 weeks)

Convert hypertrophy gains to maximal strength.

Characteristics:

• Moderate volume, higher intensity
• Rep ranges: 3-6
• Focus on strength expression and neural adaptation

Sample Week:

Phase 3: Peaking (2-4 weeks)

Realize maximum strength for competition.

Characteristics:

• Low volume, very high intensity
• Rep ranges: 1-3
• Focus on expressing peak strength

Sample Week:

Accessory Exercises

Primary Accessory: Close-Grip Bench Press

Builds pressing strength that transfers to the dip.

Programming:

• 3-4 sets of 6-8 reps
• Perform after main dip work
• Focus on tricep involvement

Secondary Accessories

Dip-Specific Accessories

Pause Dips:

• Hold at bottom position for 2-3 seconds
• Builds strength in the weakest position
• 3-4 sets of 3-5 reps

Slow Eccentrics:

• 5-second descent
• Develops control and proprioception
• 3 sets of 4-6 reps

Partial Dips (Lockout Focus):

• Half range of motion from top
• Overloads the tricep lockout
• 3-4 sets of 4-6 reps

Managing Shoulder Health

Prehabilitation Protocol

Perform before heavy dip sessions:

1. Band Pull-Aparts: 2 x 15
2. External Rotations: 2 x 12 per arm
3. Scapular Push-Ups: 2 x 10
4. Light Dips: 2 x 10 bodyweight

Recovery Strategies

• Post-session stretching: Chest, anterior delt, tricep
• Soft tissue work: Foam rolling pecs and lats
• Active recovery: Light upper body movement on off days
• Deload weeks: Every 4-6 weeks, reduce volume by 40-50%

Signs to Back Off

Reduce dip training if you experience:

• Persistent shoulder pain (front of shoulder)
• Clicking or grinding in the shoulder joint
• Pain during or after training
• Inability to achieve proper depth without pain

Sample 16-Week Program

Weeks 1-6: Hypertrophy Block

Monday - Heavy Volume:

• Weighted Dip: 4 x 8-10 @ 68%
• Close-Grip Bench: 3 x 10
• Tricep Pushdown: 3 x 12

Wednesday - Moderate:

• Weighted Dip: 4 x 6-8 @ 73%
• Incline DB Press: 3 x 10
• Face Pulls: 3 x 15

Friday - Technique/Volume:

• Weighted Dip: 3 x 10-12 @ 63%
• Pause Dips: 3 x 5 @ 60%
• Tricep Extension: 3 x 12

Weeks 7-12: Strength Block

Monday - Heavy:

• Weighted Dip: 5 x 5 @ 80%
• Pause Dip: 3 x 3 @ 75%
• Close-Grip Bench: 3 x 6

Wednesday - Moderate:

• Weighted Dip: 5 x 3 @ 85%
• Tricep Pushdown: 3 x 10
• Face Pulls: 3 x 15

Friday - Technique:

• Weighted Dip: 4 x 5 @ 75%
• Slow Eccentric Dips: 3 x 4
• Light Chest Work: 3 x 12

Weeks 13-16: Peaking Block

Week 13-14:

• Monday: 4 x 2 @ 88%
• Wednesday: 5 x 1 @ 92-95%
• Friday: 3 x 3 @ 78%

Week 15:

• Monday: 3 x 2 @ 90%
• Wednesday: 3 x 1 @ 95-98%
• Friday: 2 x 3 @ 75%

Week 16 (Competition Week):

• Monday: 2 x 2 @ 80%
• Wednesday: 2 x 1 @ 85%
• Friday: Rest
• Saturday/Sunday: Competition

Combining with Pull-Up Training

Weekly Structure Option 1: Alternating Focus

• Monday: Heavy Dips, Light Pull-Ups
• Wednesday: Heavy Pull-Ups, Light Dips
• Friday: Moderate Both

Weekly Structure Option 2: Same-Day Pairing

• Monday: Heavy Pull-Ups, Heavy Dips
• Wednesday: Moderate Both + Accessories
• Friday: Technique Focus Both

Managing Total Volume

When training both lifts:

• Reduce volume per lift by approximately 20-30%
• Alternate which lift goes first in session
• Prioritize the weaker lift early in the week

Tracking Progress

Key Metrics to Track

• 1RM or estimated 1RM
• Working set weights and reps
• Rate of perceived exertion (RPE)
• Bodyweight
• Any pain or discomfort

Testing Protocol

Test 1RM every 6-8 weeks:

1. Full warm-up progression
2. Singles at 85%, 90%, 95%
3. Attempt estimated 1RM
4. Rest 3-5 minutes between heavy singles
5. Maximum 3 attempts at or above 95%

Conclusion

Successful weighted dip programming balances intensity, volume, and recovery while managing shoulder health. Use periodized blocks to systematically develop hypertrophy, strength, and peaking. Always prioritize technique and depth over load, and listen to your body when it signals the need for recovery. Consistent application of these principles over months and years will build a competition-winning weighted dip.