# Dip (Weighted) (Overcoming Gravity Level 6)

> The Dip (Weighted) is the primary streetlifting vertical pushing exercise, logged in ENIX with WEIGHT_AND_REPS distinctly from Bodyweight Dips and Dip (Assisted). Adding external load via a dip belt builds exceptional anterior deltoid, sternal/clavicular pectoralis major, and triceps brachii force production. Achieving a +50% to +85% bodyweight Weighted Dip provides the raw pressing muscle mass required for advanced Planche and HSPU progressions.

- Canonical URL: https://enixfit.com/exercises/weighted-dip
- Canonical ID: `dip_weighted`
- Logging Type: `WEIGHT_AND_REPS` (Requires External Weight: true)
- Prerequisite Readiness Gate: 15 strict Bodyweight Parallel Bar Dips to 90°+ depth
- Mastery Standard: +60% Bodyweight for 5 strict reps (Intermediate) / +90% BW 1RM (Advanced)
- Primary Muscles: Pectoralis Major, Anterior Deltoids, Triceps Brachii
- Secondary Muscles: Pectoralis Minor, Lower Trapezius, Serratus Anterior

## Step-by-Step Execution
1. **Depressed Top Support**: Mount the parallel bars with locked elbows and depressed scapulae.
2. **Full-Depth Eccentric Descent**: Lean the torso 15°–20° forward and lower until the shoulder joint drops slightly below the elbow joint crease.
3. **Explosive Lockout Press**: Drive through the palms back to full 180° elbow extension.

## Technical Coaching Cues
- Keep forearms vertical throughout the descent
- Break parallel (shoulder crease below elbow crease) on every competition-standard rep

## Common Mistakes & Corrections
- **Fault: Shoulders shrugging toward ears at the bottom** → Correction: Maintain active scapular depression and retract slightly as you descend.