How To Do Weighted Dips
Weighted Dips is an effective compound exercise that builds the chest, triceps, shoulders and traps.
It also engages the core muscles to maintain stability for the upper body and to support the lower back.
Weighted Dips can be used as your main triceps exercise or after working your chest.
This exercise is best suited for those who can comfortably do more than 10 reps in bodyweight dips.
Weighted Dips How To
- Put a weight belt on your waist and add enough weight that you can comfortably do five to 10 reps in good form.
- Step up on the dip platform, get a secure grip on the parallel dipping bars and push yourself up to the top position.
- Stabilise your upper body by tightening your core muscles. Hook one heel behind the other and keep your upper body upright. Push your chest out.
- Lower your body by bending at the elbows to a point that they are past 90 degrees.
- Press your body up by extending the elbows until you are back to the starting position. Contract the triceps hard and hold the position for a count of “one”.
- Repeat the exercise until you have completed the targeted number of reps.
Form and Technique
Weighted Dips is all about control. With a weighted plate hanging on you there will be shifts in bodyweight as you go through the exercise.
Do not rush through the exercise and keep your elbows stable. Do not allow your elbows to flare out.
Also, do not lean too far forward as this will shift the focus of the exercise from your triceps to your lower chest.
Routine for Strength: 3 sets x 12-15 reps
Routine for Muscle Gains: 4-5 sets x 6-8 reps