How to Do Weighted Dips
The weighted dips should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the weighted dips.
Beginning Weighted Dips
1. Putting on a dip belt with weights attached.
2. Wearing a heavy backpack or a weighted vest.
3. While holding a dumbbell between your ankles.
Weighted Dips Movement
1. Begin by wrapping your dip belt around your waist, chain side out. Drop the chain end with the carabiner through the belt loop to allow the belt to tighten. Attach your weight plate to the dropped side of your belt before looping it around and clipping it to the opposite side of your belt.
2. Install the dip bar so that it is facing outward. Hold onto the bars with your arms and elbows straight and locked at arm's length. Keep your head aligned with your trunk and your wrists aligned with your forearms.
3. Inhale as you begin to lower your body. Allow your torso to move forward slightly and your elbows to flare out to the side.
4. When you feel a stretch in your chest, exhale and slowly push yourself back up to the starting position.
5. Repetition of the movement
Weighted Dips Benefits
Weighted dips are a more advanced version of the chest dip exercise that targets the triceps, chest, shoulders, and arm muscles.