Weighted chest dips
For advanced trainer the weighted dip can be used to add additional resistance to the free hanging dip exercise, which recruit's the chest and triceps greatly. Weight is usually added to a belt around the waist of the trainer.
Chest dips will specifically target the chest to a greater degree if the trainer leans forward during the execution of the movement, flaring the upper arms outwards. The opposite will shift stress onto the triceps, torso upright with the upper arms tucked to the side of the torso.
The weighted dip exercise is an advanced exercise and strength has to be gained with body weight free hanging chest dips firstly. If you struggle to perform a body weight dip then strength can be gained by performing "negatives", a strength training technique which involves only performing the negative phrase (lowering of the body) of the exercise in a slow and controlled manner.
Performing weighted chest dips
When training for muscular size it is often best to train in a rep range of 6-12 repetitions, although there is often much debate on the optimal rep range. It would be advisable to experiment with different ranges to see which suits you.
- Load weight onto dipping belt if required, and attach around waist.
- Grip handles on either side of the dipping station.
- Hang free, with knees bent if there is not enough clearance below to extend
legs
- Keeping good posture, lean torso forward and flair arms out.
- Slowly descend until upper arms are parallel (or just below) to the floor.
- Push up and extend arms to beginning position whilst maintaining flair in the arms, and leaning forward to emphasis the chest recruitment.
- Repeat for desired repetitions.
Weighted chest dips courtesy of Fitness Uncovered - Bodybuilding & Fitness
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