Triceps exercise
Plate-Loaded Dip
Vertical push with body weight or a machine for triceps and chest. The machine guides the movement and provides stable support.
- Primary muscleTriceps
- Also worksChest
- EquipmentMachine, bodyweight, and other
- TypeCompound
- MovementVertical push
- LevelBeginner
- Triceps
- Chest
- Machine, bodyweight, and other
How to do the Plate-Loaded Dip
4 steps, in the order you do them.
- Adjust the seat so the handles are at your sides and rest your back against the pad.
- Push the handles down by extending your elbows, keeping your torso against the pad.
- Return slowly to a comfortable elbow bend.
- Keep your shoulders down and avoid swinging with your body.
Muscles worked
Alternatives to the Plate-Loaded Dip
They work the triceps with other equipment, including options for training at home.
Guides to get more out of it
Mobbe
Log every set and watch your numbers climb.
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More triceps exercises
Overhead Triceps StretchTriceps · Bodyweight
Machine Tricep DipTriceps · Machine and bodyweight
Tricep PushdownTriceps · Cable machine
Assisted DipTriceps · Machine
Frequently asked questions
What muscles does the Plate-Loaded Dip work?
The Plate-Loaded Dip works mainly the triceps. It also works the chest.