Weighted Dips: An Exercise to a commanding & muscle oozing chest!
Posted: May 09, 2021
Weighted Dips are kind of like Chest Dips exercises and particularly emphasizes on your Sternums, Triceps, Arms and Shoulders muscles. Not to mention, Weighted Dips are evolved form of Chest Dips and can also be deemed as its cousin. However, it must be carefully noted that Weighted Dips are practised by adding additional weight to your regular Chest Dips such as weighted belt around your waist, Backpack packed with heavyweights or dumbbells. And such being the case, one must only practise it, if they already possess adequate strength in their upper body or else the risks of injury involved is rather high.
So, at first, try to build enough upper body strength to practise Weighted Dips. For starters, start with regular Chest Dips and then gradually switch to Weighted Dips for better results.How to do Weighted Dips?
To practise Weighted Dips at home demands tons of equipment’s such as Dip Machines, Dip Stations, Dip Stands and Dip Parallel Bars etc., along with additional weights such as Weighted Plates and Weighted Dip Belts. Although you can purchase all these equipment’s online it would be wiser to practise it at Gym under supervision and lot fewer expenses. And not to mention, the trainer would be able to advise you on your upper body strength and whether you should try Weighted Dips or not. However, if you still want to try Weighted Dips then you can purchase Small Dips Station which can also be used to practise Chest Dips as well. Below are the steps and instructions that you need to follow to perform Weighted Dips:
-Grab your weight belt and wrap it around your waist with your desire weight attached to it by a chain.
-Once you are done with your weight belt, hold on to the bars of Dipping Station and start lifting yourself in an upward direction with your arms straight and your legs crossed.
- Make sure that your elbows are bent in 90 degrees, your neck and trunk are in perfect and straight alignment as well as your eyes are set straight throughout the practice.
- Now once you have lifted yourself, hold on to the instructed position for about 10 seconds or so then return to the original position gradually and slowly. Once you get hang of the whole process, try to practise Weighted Dips 2-3 sets.
However, make sure that before you jump off to Weighted Dips, practise Chest Dips daily and make it a habit before doing Weighted Dips. Also, while you are practising Weighted Dips, make sure that you are comfortable with your position. For always remember that Weighted Dips are evolved and complicated form of Chest Dips and so need a good body posture and strength as a foundation. Hence, try to avoid it if you are at all uncomfortable with your position and don’t take any kind of pain as cramps or lightly. Instead get yourself checked properly of risk of injury is too much if not practised in an instructed manner or posture defectiveness.
- Weighted Dips and Bench Press:
- Now slowly lie down with your back facing the Bench, beneath the rack holding the weights (Dumbbell/ Barbells) above them.
- Make sure that your knees are horizontal with your foot spread apart and wide, firmly attached to the ground.
- Now slowly try to grab the bar from the rack with an overhand grip. Make sure that your upper arms are at 45 degrees, your Shoulders and arms wide apart.
- Once you have taken the instructed position, take the bar and lift it in an upward direction, like that towards the ceiling. And bring it near your breastbones. Also make sure that while doing so, your foot is firmly attached to the ground. Pause in that position for a few seconds or so, say 10 seconds and return to your original position.
- Also, while you are doing so, make sure you concentrate on the ceiling rather than the bar to keep your position uptight. Else you might get nervous and injure yourself. Repeat the whole process for a couple of times or as desired.
Make sure that you abide by these guidelines at all cost or it won’t be long to have a broken chest and rib cages at the very least. Bench Press is a very heavy and overwhelming exercise to be very specific and a small err in your posture or your concentration can cost you big time and money. So, it’s always better to be sure of your physique before you go for one. Just like Weighted Dips, Bench Press also requires adequate upper body strength, undivided focus & concentration and arm strength. So, before you jump off to Bench Press, be sure to do in this series instead. Chest Dips, then Weighted Dips and lastly Bench Press. One exercise at a time! And instead of trying all these stunts by yourself at home, consult a trainer first who can evaluate your strength and weakness for these exercises are surely not a charity that will begin with you at home trying all this unsupervised stuffs by yourself.
- Why should you do Weighted Dips?
When doing weighted dips, choosing a dip belt is important as it’ll give your desired results. It’s one also a way to increase the intensity of your workout and weight when performing dips and squats, giving you more challenges.
Your dip belt should be wide enough to evenly distribute the weight across your hips. It should also be sturdy enough to help prevent injury, holding up to the weight for effective workouts.
Here are the following things to consider when choosing dip belts:
- Size: Your dip belt should fit around the waist to support the weight you attach, pulling on the belt to prevent slipping off. For people with a smaller body frame, some dip belts have a buckle for an adjustable fit.
- Maximum Weight: Most dip belts can hold the weight you desire to add. Still, know the maximum weight load of the belt and choose one that can handle the amount you work out with regularly.
- Material: There are dip belts made of nylon, leather, or neoprene. Nylon belts are preferred by some because they’re lightweight. On the other hand, neoprene models are budget-friendly and comfortable. Leather dip belts take time to break in but are very durable.
- Belt Style: A dip belt must be fairly wide for even distribution of weight across the midsection. A fully wrap around dip belt around the waist offers a more secure fit.
- Chain: Dip belts with chains offer secure connectors with utmost durability. Choose one with a steel chain and high-quality stitching. The chain should be long enough to connect all the weight desired.
- Connectors: Heavy-duty carabiners are the sturdiest connector option.
- Versatility: Dip belts can be used in squats and dips, as well as a sled harness or a weight belt, increasing your fitness routine’s versatility.
That was all about Weighted Dips, How to perform them, some cautions, benefits and alternatives. However, always remember that Dips are complex exercise which demands adequate upper body strength, certain posture and commitment from the enthusiasts. Including them in your work-out routine is certainly wise but make you don’t overdo it for faster and better results. Practicing Dips for about 2-4 reps are just fine and make sure that practice Chest dips before Weighted Dips to build just enough strength to pass for practicing Weighted Dips. Also, remember to take a certain amount of rest in between the reps to allow your muscles to relax or it might just backfire. After all, a locked muscle doesn’t sound sweet. As for Bench Press, try to use rather lightweight at first to get accustomed to the whole process and then slowly, gradually you can increase your weight accordingly.
And last, of all, try to combine Weighted Dips with other exercises as well. Don’t pause at your usual Weighted Dips. You can try using dumbbells in between your crossed ankles for a change but with caution and safety measure. Avoid any such change if nervous or uncomfortable.
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