What is a weighted DIP?
The weighted dip is a compound calisthenics exercise that involves adding extra weight to your bodyweight dip, thereby increasing the intensity of the workout. This versatile exercise can be performed on both rings and parallel bars/dip stations, allowing you to easily incorporate additional weight using a weight vest or a dipping belt.
If you’re new to dip training, don’t worry! I’ve got you covered. Check out this guide on how to progress towards mastering your first dip. Whether you’re a beginner or looking to refine your technique, these tips will help you build strength and confidence in your dip training journey. Let’s dive in and elevate your calisthenics game!
muscles used in the weighted dip
The weighted dip primarily targets the chest, triceps, and shoulder muscles, making it an excellent compound exercise for upper body strength. However, what sets the weighted dip apart is its ability to engage the entire body throughout the movement. This means that even your core muscles, including the abdominal region, come into play, adding an extra dimension to your workout.
By incorporating the weighted dip into your routine, you not only sculpt and strengthen your upper body but also enhance overall stability and core strength. The dynamic nature of this exercise challenges various muscle groups simultaneously, providing a comprehensive and effective workout experience.
dips with weight vest vs dipping belt
weighted dips with dipping belt
weighted dips with weight vest
Adding weighted dips in your workout
Sets, reps, and weight
Choose a sets and reps range that aligns with your goals.
If your main focus is strength, opt for 3 to 4 working sets of 3 – 6 reps.
For those aiming to build muscle mass, go for 3 to 4 sets of 8 – 12 reps.
If your goal is muscle endurance, I recommend training with EMOMs (every minute on the minute). This involves performing a certain number of reps every time a new minute begins. For example, you can execute 5 reps with a specific weight every minute for 10 minutes.
Regardless of your chosen training method, it’s essential to gradually increase the weight. However, make these increments small to allow your body to adapt to the heightened intensity.
When training in the strength range, you may progress in weight more quickly than when focusing on hypertrophy or muscle endurance.
Ramp up sets
When training weighted dips for strength and having achieved significant progress, it’s crucial to incorporate ramp-up sets.
Ramp-up sets involve gradually increasing the weight until you reach your working sets. The purpose of these sets is to prepare your body for the intensity of the working sets without exhausting it.
For example, if your working sets consist of 4 sets of 3 reps with 50kg, your ramp-up sets could look like:
- 8 reps with bodyweight
- 5 reps with 20kg
- 3 reps with 30kg
- 1 rep with 40kg
These ramp-up sets act as a strategic build-up, allowing your body to acclimate to the forthcoming workload, ensuring optimal performance during the main working sets without undue fatigue.
technique weighted dips
Weighted dips in Streetlifting
In recent years, the sport of street lifting has been gaining worldwide recognition. All over the world, competitions are organised. This sport is a variation of powerlifting, but with weighted calisthenics exercises.
Competitions are set up for a 1 rep max in weighted dips, weighted pull-ups, weighted squats, and the weighted muscle-up. So, if you believe your weighted dip is strong enough, consider participating in one of these events.