Weighted Dips

Dips are a great exercise for the chest and tricep muscles.  In addition to a great strengthening exercise, Dips also give a great stretch to your shoulders and chest.  By adding additional weight to the exercise you are making it an even better mass builder.

Precor Dip Assist

Primary Muscles Used

Muscles Used in Dip Assist

Weighted Dips Instructions

  • Most machines have the option of moving the handles wide or narrow.
    • For the chest focus you want the grips on the wide setting, for a triceps focus you want the grips on the narrow setting.
  • Use a belt with a chain and add either a plate or a dumbbell to add additional weight.
  1. Grab the handles firmly with a neutral grip, palms facing each other.
  2. Tighten your stomach and slowly raise your feet up off the platform so you are now supporting your bodyweight with your arms only.
    1. To increase the focus to your chest lean your torso over, so your body is at an approximately 60 degree angle, so your chest is over your hand placement.  The easiest way to lean forward is by pulling your knees up to your stomach, then gravity will do the rest.
    2. To increase the focus on your triceps, keep your torso upright.
  3. Slowly lower yourself to a place where you feel a stretch in your chest and shoulders.
  4. Slowly raise yourself back up to your starting position.
  5. Repeat.
weighted dip Demonstration

Benefits of Weighted Dips

  • Weighted dips strengthen the triceps muscles at the back of the upper arms as well as the deltoid muscles of the shoulders and primarily all the pectoralis muscles of the chest.
  • The chest muscles are good for pushing as well as balancing out your posture.
  • Dips are a great bodyweight movement, by performing dips you gain added benefit of feeling like you are lifting your bodyweight, giving you a sense of accomplishment and power.
  • Performing dips in this fashion expand the ribcage allowing for deeper breaths and more oxygenation of the blood.
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