We always love a good workout plan! That’s why we always focus on finding the perfect exercises that you can implement in your everyday sessions. As you move along your fitness journey, we like to be here every step of the way, giving you ideas and teaching you how to properly execute some of the best workout routines.
While we are on the subject of a good workout routine, today we’re sharing with you one of the most advanced and powerful ways to help you get results. We are talking about weighted dips. These are an advanced variation of the chest dips. The beauty is that they do so much for you. They help you work your shoulders, arm muscles, chest, and triceps.
You can do weighted dip exercises with or without additional equipment – but more on that later.
Weighted dips are to be performed only if you are already strong enough with the upper part of the body. With that said, be mindful that you need to work your way up and build your strength. Today, we are looking into the techniques and benefits of weighted dips.
This is why we have prepared the perfect guide for you. Weighted dips can make a significant difference to your workout routine and help you create a much better version of yourself. We are all about mastering this exercise, so here’s what you need to know!Â
Table of content
Weighted Dips Setup
Weighted dip exercises are an excellent addition to most workout routines, and they are by far one of the most effective ones you can do. Depending on what you want to achieve, you can do them both with or without equipment. They don’t require any special conditions, meaning you can get the most out of them no matter where you are.
Since we will talk about the best weighted dips you can do, we suggest jumping right into the subject.
By this point, you probably already know that weighted dips are to be done with precision. That means you need to learn a few steps on how to do them properly. Here are the steps:
Also Read: Inverted Row: Muscles Worked, Benefits, How To & Alternatives
1. Find the Right Equipment
Start by finding the right equipment. We recommend you start with parallel bars. An alternative to that is a dip station. If you are at home, you can use sturdy surfaces like two chairs, but ensure they are stable and won’t tip over. Place your weight belt, chains, or dumbbells nearby. These are generally easy to find and also very easy to use. They will help you level up your routine and get the most out of your exercise.Â
2. Secure the Weight
Secure the weight properly. If you are using a weight belt, fasten it around your waist and attach the desired weight. If you are using a chain, drape it across your shoulders with the weight hanging evenly. Finally, if you prefer dumbbells, hold one between your legs with your feet crossed to keep it stable.Â
3. Assume the Starting Position
Grip the parallel bars firmly with your palms facing inward. Jump or step up so that your arms are fully extended, and your body is suspended between the bars. Your legs should be straight and crossed at the ankles if you are holding a dumbbell. Have a good grip and tighten the arm muscles to make the most out of the effectiveness.Â
Read this complete guide to workout supplements to learn how they can improve your training.Â
4. Lower Your Body
Slowly lower your body by bending your elbows. Keep your torso upright and avoid leaning too far forward, as this can place unnecessary strain on your shoulders. For any weighted dip exercises, you should go down with your body until your upper arms are parallel to the ground or slightly below. This is the bottom position. You should not go any lower than this position, as it can result in great discomfort or even an injury.Â
5. Push Back Up
To push your body back up, start with your arms and slowly straighten them. Ensure that your movements are controlled and not jerky. When you go to the top, try not to lock your elbows so you don’t feel any tension in the muscles. Your body should move with the same rhythm as your breathing cycle. First, do a trial run so you can see how your body reacts to the workout and notice that there is a breathing pattern to follow. After you’ve mastered the breathing pattern, you can move to the exercises.Â
Weighted Dips Alternatives
Now that you’ve learned the position with precision, it is time to move on to the exercises. Depending on what you want to achieve, you can do either one of the mentioned weighted dip alternatives or all of them. Or, if you are trying to jump right into it, you can move on to the toughest one from the start. All we suggest is that you consider your current physical state. You should make the most out of your workout but still learn to respect the boundaries of your body at any given moment.Â
Now, let’s move on to the exciting bit!Â
1. Standard Weighted Dips
The goal of this exercise is to perform the dip movement with added weight. Follow the steps mentioned above to achieve the proper form. Once you start doing weighted dips, go slowly and surely. Perform 8-12 repetitions per set, aiming for 3-4 sets. This exercise will primarily target your triceps, chest, and shoulders. Ensure you maintain good form throughout it. You will immediately start noticing that your muscles are burning, even after the first day.Â
2. Weighted Chest Dips
If you want to target your chest more, lean slightly forward while performing the dips. Keep your elbows flared out to the sides (but not too much). This variation places more emphasis on the chest muscles. Divide them into sets, and do the optimal repetition number per set – which is about 10. Maintain control and avoid excessive swinging.Â
3. Weighted Tricep Dips
To emphasize your triceps, keep your body upright and your elbows close to your body. This variation reduces the involvement of the chest and focuses more on the triceps. You can do as many repetitions and sets as you want and as many as you think you can handle. Ensure that your movements are slow and controlled.Â
Weighted Dips Common Mistakes
We all make mistakes, and we believe that the best way to avoid them is to be aware of them. Because of the difficulty of weighted dips, we decided to dedicate a small section to the mistakes. This especially goes for those of you who want to do these weighted dips in the comfort of your home. When there’s no one watching you do them, things can easily turn away.Â
Here are some of the most common mistakes and how to correct them.
1. Your Elbows are Always Flaring
This means that you are a second away from losing your entire posture. To rectify this, try to keep your elbows slightly tucked in all the time. If you flare them constantly, eventually, you will put a lot of strain on your shoulders.
2. You Go Too Low
When you go too low when you do your dips, you risk straining your shoulders. Instead of constantly pushing your boundaries without actually knowing where your limit is, try to be gentler. Go as far down as your body allows. Work your way to a lower point within a certain period of time.Â
3. You do Them Too Fast
Working out means being mindful of everything, and doing things slowly, but correctly. That’s why we suggest you give yourself some time to lift your body back up rather than rush through the process. Focus on the controlled movements. This way, you will effectively engage the right muscles.Â
Weighted Dips Benefits
We love everything that has incredible benefits for the body, and weighted dips are no exception. This magnificent exercise can do wonders for your muscles – your shoulders, triceps, back muscles, and more. When they are done correctly, they can even help you build strength and muscle mass. Similar to the bench presses, these can do wonders. Here are a few of the weighted dips benefits.Â
1. They Build Upper Body Strength
Weighted dips are a compound exercise, meaning they work multiple muscle groups simultaneously. This includes the triceps, chest, shoulders, and even the upper back. This comprehensive engagement leads to significant strength gains. You will notice the effects even after a short while of doing the exercise.Â
2. They Increase Muscle Mass
By adding weight to your dips, you increase the resistance your muscles must overcome. This promotes muscle hypertrophy, leading to greater muscle size and definition, especially in the triceps and chest. You will look better and better each time you take a look at yourself in the mirror.Â
3. They Improve Stability and Coordination
Performing weighted dip alternatives requires balance and coordination, particularly if you are using free weights. This improves your overall stability and muscle coordination, benefiting other exercises and daily activities. After doing these exercises, everything else you do during the day will seem like a piece of cake.Â
4. They are Convenient
Weighted dips can be done in most gyms and even at home if you have the right equipment. They require minimal space and can be easily incorporated into your regular workout routine. This makes them a versatile and convenient exercise option. Because once you start doing them and see the results they bring, you will want to do them everywhere!Â
Working Out Safely
You should always be mindful of safety when you try to work out. This goes for all the exercises you do, not only weighted dips. Whenever you step up to the dip bars or start any new exercise, remember to listen to your body. If you are dealing with a certain health condition, then the best course of action would be to check if you should do these exercises with a professional. You want to avoid putting yourself in a situation where you strain your body to the point of no return.Â
Discomfort and pain are the first signs you should stop doing what you’re doing. Rather than doing the exercises just so you can say you’ve done them, think about the toll that will take on your body in the long run. This means you should focus on technique, too. Whenever you’re doing weighted dip exercises, ensure you are 100% aware of every part of your body at all times. You need to be in the proper form, and you need to know that your body can handle them. If you notice it cannot handle these dips, then focus on a different part of your body. Return to the dips at a later stage.Â
We believe there is hardly any need to mention the recovery time and the nutrition. If you truly want to take care of your body, it is imperative that you give your body the proper recovery time. To make the most out of weighted dips, we recommend an adequate recovery. What does that mean? Between your workout sessions, where you train the same muscle groups, allow for 24-48 hours of rest.Â
Nutrition and persistence are also important. Consume whole foods filled with nutrients and try to stay persistent with your goals. Use proper warm-up exercises and stretch after you’ve worked out. These may sound like small and insignificant things, but they help you shape your body in a way you’ve never been able to before.Â
Weighted dips are the perfect way to create the body you want to have and give yourself that extra twist in your definition. As an exercise, it will do wonders for your body, so don’t wait any longer – implement it in your routine as fast as you can. The results will leave you speechless.Â
If you are interested in more articles on the subject of fitness and how to constantly improve yourself, keep on reading! Our site is filled with interesting and valuable information especially for fitness and wellness enthusiasts who seek to deepen their journey!Â