PushBarVest
Parallel bar dip with additional external load via a weight vest or dip belt, progressively overloading dip strength once bodyweight reps become easy.
Demo: Exercise technique demo
Sets
4
Reps
4-8
Rest
2 min
Contraindications
Master strict bodyweight dips first — shoulder and elbow strain risk with heavy loads and poor form.Setup
Wear a weight vest or dip belt with added plates. Support on parallel bars as in a standard dip.
Execution
- 1Lower under control to the same depth as an unweighted dip
- 2Keep the torso lean consistent — don't change form to compensate for load
- 3Press back up to full lockout
- 4Avoid any shoulder shrugging under the added weight
Key cues
- Same form as bodyweight, just heavier
- Full range of motion despite the load
- Control the descent, don't drop
- Shoulders down and back throughout
Common faults
- Shortening range of motion to handle the added weight
- Losing shoulder position under load
- Excessive forward lean causing pec/shoulder strain
- Using momentum instead of strict control
Tweaks
- Add a pause at the bottom for extra difficulty
- Progress load in small increments (2.5-5 lb) for safety
- Combine with tempo work for added time under tension
Regressions
Muscles
Primary: Triceps Brachii, Pectoralis Major (Lower), Anterior Deltoid
Secondary: Serratus Anterior, Core
Sources
- Weighted Dip progression - ExRx.net style reference
- Progressive overload for calisthenics dips - T-Nation archives
Attribution: Calisthenics / powerlifting-adjacent canon