T Nation

Weighted Dips


I've added some weighted dips as my second accessory on Bench day. So it looks like this..

Chest/Back. I do back accessories supersetted with chest movements with the exception of bench. Deadlifts are on their own day as a second lower body day.

-5/3/1 Bench
- 3-4 sets of 8-10 reps Incline DB press
- 3 sets of 8-10 Weighted Dips
-3 sets of cable crossovers or DB flies

Before adding weighted dips, I did hammer strength incline press instead. I enjoyed developing my upper chest as an accessory and obviously building on my bench numbers. I found with a second incline press, it helped build my chest. Would it be okay to stick with two inclines or keep using weighted dips?


I feel like that’s something you have to experiment with to see if it works. Also, why not do both?