Find parallel bars or sturdy dip bars at shoulder width apart. Grip the bars firmly and hoist yourself up, locking your elbows. Squeeze your thighs and legs together, tightly grasping the weight between your legs. Lean your chest and head forward while lowering your body until your upper arms are parallel to the ground or slightly below. Keep your elbows vertically in line with your wrists, your shoulders set down and back to avoid shrugging, and your arms squeezed tightly into your sides. Once you have dipped to 90 degrees or lower, push back up to the starting position and repeat for your target number of reps.

Repeat this movement 2-3 times per week. Perform 3-5 sets of your target reps. Each week aim to improve your technique add 1 or more reps until you can complete 5 reps with good form across all your sets with a given weight. Once you have completed a certain weight, start over with a little more weight, something you can do for 1-3 reps. Keep repeating these steps until you can complete the target bodyweight percentage "Boss" level. Once you have completed the "Boss" level with good form, we recommend you move on to the next target. Come back at any time and attempt to master this exercise.

Weighted dips can exert significant physical demands and may carry a risk of shoulder or elbow injuries if executed without proper technique and control. It is advisable to seek guidance from a fitness professional, ensuring a gradual progression to prevent overloading the joints and promote safe, effective training.