Weighted calisthenics builds incredible upper-body strength.
The bench press is often hailed as the gold standard of upper-body exercises, renowned for building the chest, shoulders, and triceps. However, relying solely on this movement won’t deliver optimal chest development. That’s where dips come in.
Dips target similar muscle groups as the bench press but add a unique dimension to your training (1). Incorporating weighted dips into your routine can elevate your upper-body workouts, enhancing both strength and muscle growth.
In this article, we’ll dive into the benefits of weighted dips and why they’re a game-changer for building muscle. You’ll also find a detailed, step-by-step guide on performing this exercise correctly, along with information on the specific muscles it engages. Plus, if you’re seeking variety, we’ll share alternative exercises to keep your training fresh and effective.
Overview — What Are Weighted Dips?
Weighted dips are a bodyweight exercise that challenges your push strength to build mass in your chest, deltoids, and triceps. You can do bench dips if you have a bench or a parallel bar dip. If you’re lucky enough to have a machine dip, it is an excellent way to execute a dip exercise with added stability.
However, since we are focusing on weighted dips, ensure you add that extra resistance to your dip exercise. This resistance can be achieved with a weighted vest, a resistance band, a dip belt with weights attached, dumbbells, or kettlebells. Compared to bench dips and the dip machine, weighted chest dips are the most challenging.
Weighted Dips — Muscles Worked
- Triceps
- Anterior Deltoids
- Chest
- Rhomboids
- Trapezius
When performing this routine, you also engage the core muscles, such as the abs and obliques, which help maintain proper posture and exercise form.
How to Do Weighted Dips
When doing weighted dips, wear a weighted vest or a weight belt with weights attached to it while preparing the parallel bar. This study demonstrates that performing dips on a dip bar can lead to greater muscle activation compared to other dip variations (2).
Here is a detailed guide on how to do weighted dips using a weight belt and parallel bars:
- Wrap the dip belt around your waist with the chain side facing forward.
- Grab the chain end with the shackle and drop it through the belt loop to tighten the belt on your waist.
- Attach the weight plate to the shackle and clip it securely in place once it is in position.
- Stand between the dip bars and grab them using a neutral grip, and raise your body with your elbows until they’re fully extended as you slightly bend your knees and cross your ankles. This is your starting position.
- Take a deep breath and slowly lower your body, leaning slightly forward.
- Go all the way down until you feel that stretch in your chest. Hold for about one to two seconds, then slowly push yourself up to return to the starting position.
Benefits
Weighted dips are compound movements that are key to your gains. Below are some benefits of performing this exercise.
Builds Upper Body Muscle
If you’re looking for an effective routine that works your delts, chest, and arms, the weighted dip is one you must not miss. The extra resistance provides all you need to work these muscles, helping you build muscle mass and strength.
Improve Functional Fitness
Incorporating weighted dips into your routine helps you support your body weight better and improve basic functional movements, such as lifting, pushing/pressing, and getting up from a chair.
Activates the Core
Weighted dips engage your core, building and strengthening the muscles in that area. Having a strong core gives you great posture, improves your exercise form, and reduces your chances of injury.
Alternative Exercises You Can Try
Here are some alternative exercises to try that build similar muscles.
Bench Press
Bench presses are effective compound routines that work similar muscles to the dips. However, if you want to add more resistance to your bench press, you can use resistance bands or do pause bench presses to add constant tension throughout the movement. This helps to optimize muscle growth significantly (3).
Push-Up
Push-ups are bodyweight exercises that can be executed anywhere and at any time. They work your upper body muscles, including the arms, chest, shoulders, and core. If you’re looking to add more resistance to your push-ups, consider using a weighted vest or a resistance band to activate your muscles more quickly.
Incline Dumbbell Fly
The incline dumbbell fly, although a chest-focused exercise, also engages other upper body muscles, including the shoulders and triceps. The core is also activated to control the movement.
FAQs
Are weighted dips effective?
Yes, weighted dips are an effective way to build upper body muscle. They are excellent alternatives to the bench press and push-ups. You can also use weighted dips to activate and strengthen your core muscles.
Will dips build a big chest?
Yes, one of the key muscles that dips work is the chest muscle. When you lean forward and slightly flare your elbows out during the dip, you focus more on your chest muscles. However, do not lean too far or flare your elbows out too much, or you’ll be risking injuries.
Do weighted dips build big arms?
Yes, if you’re looking to build bigger arms, then you can try weighted dips. However, to focus more on your triceps, instead of flaring out your elbows, tuck them in and use a full range of motion to hit those muscles at the back of your arms effectively.
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References
- McKenzie, A., Crowley-McHattan, Z., Meir, R., Whitting, J., & Volschenk, W. (2022). Fatigue Increases Muscle Activations but Does Not Change Maximal Joint Angles during the Bar Dip. International journal of environmental research and public health, 19(21), 14390. https://doi.org/10.3390/ijerph192114390
- McKenzie, A., Crowley-McHattan, Z., Meir, R., Whitting, J., & Volschenk, W. (2022). Bench, Bar, and Ring Dips: Do Kinematics and Muscle Activity Differ?. International journal of environmental research and public health, 19(20), 13211. https://doi.org/10.3390/ijerph192013211
- Burd, N. A., Andrews, R. J., West, D. W., Little, J. P., Cochran, A. J., Hector, A. J., Cashaback, J. G., Gibala, M. J., Potvin, J. R., Baker, S. K., & Phillips, S. M. (2012). Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men. The Journal of physiology, 590(2), 351–362. https://doi.org/10.1113/jphysiol.2011.221200
