Weighted Dips: How To?

[HITman91]

Hey guys,

What's the best way to do weighted dips? What kind of belt should I use, what do I tie to the belt (just a normal rope or what?), etc.

Thanks in advance.

[matjusm]

Just put a dumbbell between your legs, you don't really need a belt for this.

[SuicideGripMe]

Just put a dumbbell between your legs, you don't really need a belt for this.

Depends on the weight used. Once you start doing dips with 50 lbs +, holding a DB between your legs doesent seem to work out so hot.

OP, you can either buy a dip/pull up belt designed for those excercises or a chain accessory that fits on normal belts. Up to you.

[creationd]

I use something similar to
This, works great.

[matjusm]

Depends on the weight used. Once you start doing dips with 50 lbs +, holding a DB between your legs doesent seem to work out so hot.

OP, you can either buy a dip/pull up belt designed for those excercises or a chain accessory that fits on normal belts. Up to you.

If you can't hold a 50lb dumbbell between your legs but you can do dips with that much added weight, then I think you've got some serious muscle imbalances.

But I agree that once you start going really heavy (say for example your gym runs out of dumbbells heavy enough), then you might want to consider investing in a belt.

[Tommy W.]

I just use a piece of chain with clips on the ends. Wrap it around your waist and loop the chain through the hole in the plate and hook the fasteners together. It's about 3.00 to make.

[__Iceman__]

Dip belts are the way to go.

[Abezobchuk]

Dipbelt! Secondly, there are two different focuses when doing dips, chest or triceps. For chest you want to lean as far forward as possible, for triceps you want to be as vertical/straight up as possible.

[boathead]

I use something similar to
This, works great.

this.

I just use a piece of chain with clips on the ends. Wrap it around your waist and loop the chain through the hole in the plate and hook the fasteners together. It's about 3.00 to make.

or this. but this i'd imagine would start digging into your skin as the weight increases??

[HITman91]

I just use a piece of chain with clips on the ends. Wrap it around your waist and loop the chain through the hole in the plate and hook the fasteners together. It's about 3.00 to make.

That sounds cool. Where do I get the materials?

[matjusm]

Dipbelt! Secondly, there are two different focuses when doing dips, chest or triceps. For chest you want to lean as far forward as possible, for triceps you want to be as vertical/straight up as possible.

I might get some flames for saying this from some bodybuilding people but here it is anyway:

I don't really get this argument, at least not fully. I agree with the part that says that leaning forward is more chest dominant as such a motion requires more use of the chest than if one were to remain upright. However what makes no sense to me is how this would make any difference to the triceps. They still go through the exact same range of motion and have to do the same amount of work regardless of how you're leaning (unless you are of course increasing or decreasing your ROM depending on your torso angle). Thinking about muscle functions makes me think that in an upright position your lats/back muscles are involved a bit more to move your upper arm while as in a leaning forward position this is done more by the chest but either way the triceps still does the same thing.

[robbondo]

what makes no sense to me is how this would make any difference to the triceps. They still go through the exact same range of motion and have to do the same amount of work regardless of how you're leaning

Well if you're lifting the same weight, one way using "only" your triceps and the other using your chest and your triceps how could they both possibly put the same amount of force on the triceps?

Say it takes 100N to lift your body, then theoretically in the first scenario 100N would be supplied by tricep muscles, in the second maybe 70N by the chest and 30 by the tris.

Also I agree with the chain accessory if you're a poor student like myself, if you have a real job, dip belt's probably faster and more comfortable.

[matjusm]

Well if you're lifting the same weight, one way using "only" your triceps and the other using your chest and your triceps how could they both possibly put the same amount of force on the triceps?

Say it takes 100N to lift your body, then theoretically in the first scenario 100N would be supplied by tricep muscles, in the second maybe 70N by the chest and 30 by the tris.

Also I agree with the chain accessory if you're a poor student like myself, if you have a real job, dip belts probably faster and more comfortable.

But thats the entire point: you are never only using your triceps. Whether leaning forward or remaining upright, your triceps work in combination with your other upper body muscles to execute the lift. Your triceps only straighten your forearm from the elbow downwards but it is your chest and back that press out your upper arm.

[Scoundrel]

sorry for the semi-hijack, but i feel this is a simple Q&A that doesnt deserve its own thread. LSS, i started doing dips again a couple weeks ago. both times i did them in my routine, my lats got sore(among tri's). by back was/is in good shape, but i guess only in the sense of pulling. is it normal for dips to hit the lats a little?

[shaneee]

get a belt..i can't go anything over 45 lbs with holding a db between my legs and even that is a pain..and 45 lbs to dips is basically a warmup so to really add the bigger weights you need a belt imo

[Tommy W.]

this.



or this. but this i'd imagine would start digging into your skin as the weight increases??

Don't be a pussy