I love weighted dips. Using my own body weight alone ended years ago for me, and I’ve been piling on weight around my waist ever since.
Dips are extremely effective in hitting the chest, triceps, and shoulders. In fact, they’ve been referred to as the “Upper Body Squat”. If you want these body parts to grow, pay attention to what I’m about to say.
By the way, before I go any further, dips play a big role in Targeted Hypertrophy Training – one of the few training systems designed specifically for size gains. It’s completely free and you’ll start to see size gains within your first 2 weeks (some people report size increases within a few days!). And…
There’s the THT Exercise Bank, which lists all the most effective exercises for stimulating gains. So when you want to switch an exercise or need a replacement, you simply refer to the Exercise Bank file.
To get both the THT workout and Exercise Bank right now, simply click here. Enjoy!
To help you guys get the most out of weighted dips, I shot a video of me doing a set. You’ll see I think I’ve reached positive failure on the 11th rep, but I know I’ve got another rep in me, so I lock out at the top, breath, and hammer out that last 12th rep. Intensity matters!
Check it out…and please subscribe to my YouTube channel for more. Thanks!
How To Do Weighted Dips CorrectlyClick here for a video on how to do Dips for size gains in your chest, triceps & shoulders Click To Tweet
Important things to remember:
- Do a full range of motion. Go deep at the bottom to get a great stretch across the pecs. And go all the way to the top to activate the triceps fully. The shoulders are at work all the way throughout the full range of motion.
- If you want to primarily use dips for the chest, don’t lock out at the top. And if you want to use them more for tricep gains, don’t go so deep. I give full instructions on the difference between tricep and chest dips here.
- Breath! These are tough. You’re going to need that oxygen.
- Use a weight that forces positive failure between the 8th and 12th rep for optimal size gain stimulation.
I know from previous experience that many of guys are going to ask me, “But how many sets?” “How often per week?” Guys this is all covered in THT. Just download it. You’ll fall in love – seriously. Everyone does.
But if you have questions, feel free to ask here or on one of my social media accounts (links below). There’s some further reading on exercise execution of weighted dips here.
And if your chest is a problem body part for you, or if you want to stimulate big gains really quickly (> 7 days) with new “hyper-intense” training techniques, check out my new Chest Blast protocol and the results other Muscle Hackers have achieved here.
As Always…Train with Intensity!
P.S. If you’re in the market for a good dipping belt, check this one out.
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Great video Mark!
Wow, seeing you go to failure like that fires me up! I need to push it more!
I have that same dip station and its bolted to my concrete floor .. it is solid as a rock and no movement.. before i done this it was wobbly and putting me off, much better bolted. nice video. I agree dips are amazing for upper body development.
Any belt you wouldn’t mind recommending?
Thanks in advance!
@Conor. Yeah for sure it would be better bolted down. More stability. But I gotta move this thing around from time to time, so I can’t unfortunately.
@Dennis. I’m actually using a regular lifting belt by Weider here. I loop the chain through the metallic buckle. Here it is https://amzn.to/1QBAMmU
But there are special dipping belts also. This one gets great reviews https://amzn.to/1ptZXOb
Note. I gotta link together 2 chains to increase length to accommodate the amount of weight. Others may have to do this also.
Mark do you have any tips for thoses who cant do dips? how to start doing dipsW thanks
@Andre. There are assisted dip stations in many gyms. You can also start by doing a partial dip to about the half-way point. And a 3rd option is the do Decline Bench Presses as it’s the same mechanics; when you get strong on those you should be able to dip no problem. Get my free THT Exercise Bank file for all my substitute exercises.
Thanks Mark.Do you know more progressive steps to do able to dips? can bands be useful? thanks i already have been using THT 6 for amost 1 month and fullbody THT it’s really good.
Thank you Mark. Do you know more step progressions that can be use for getting stronger enough do dips? Can ressistence bands be useful? For almost 1 month i’m using the THT6 and full body is the way really good.Thanks
Dun really get what you meant by “I’ve reached positive failure on the 11th rep, but I know I’ve got another rep in me, so I lock out at the top, breath, and hammer out that last 12th rep.” So your chest is exhausted while your triceps is still able to do the work? Btw just wondering when will the discount for chest blast be released? Thanks
@Style819. Hey buddy. To clarify this, I said, “I think I’ve reached positive failure on the 11th rep…”
I have no plans to have the Chest Blast discounted any time soon.
In substitute of a weight belt, would there be any negatives to putting a couple weight plates into a backpack and wearing it during weighted dips? It doesn’t seem to affect my range of motion or feel any different really.
@Brian. If it doesn’t feel any different to you, and you can feel your tri’s, shoulders, and chest being activated, then go ahead. I personally prefer the load being beneath me and in line with my waist.
I’d also make sure that backpack has strong straps if you’re using heavy weight lol. You could have a disaster on your hands if they break. But sure, go ahead.