Chest Dips (weighted)

Directions:

Preperation/body position

1. Load weight onto dipping belt if required, and attach around waist.
2. Grip handles on either side of the dipping station.
3. Hang free, with knees bent if there is not enough clearance below to extend legs

Excution/Movement

1. Keeping good posture, lean torso forward and flair arms out.
2. Slowly descend until upper arms are parallel (or just below) to the floor.
3. Push up and extend arms to beginning position whilst maintaining flair in the arms, and leaning forward to emphasis the chest recruitment.
4. Repeat for desired repetitions.

Comments

The chest dip is a great exercise to stimulate the pectoralis major, and aiding muscles.

Leaning into the dip and flaring the arms out will place more stress onto the chest opposed to the triceps brachii.

For those who can not perform the chest dip with bodyweight yet, assisted chest dips and the chest dip machine can be ideal to gain strength and confidence in the movement. Another method to progress onto performing bodyweight chest dips is to just perform the negative phrase of the exercise. This has proved effective for many trainers to achieve the strength needed to move onto full bodyweight chest dips. Simply start at the top of the exercise and slowly lower yourself through the eccentric phrase of the exercise, then quickly aid yourself back to the top, and repeat.

Once the chest dip can be performed correctly with bodyweight then progression can be made by using a dipping belt and adding resistance to keep you within your rep range.

For hypertrophy 6-12 reps will likely yield the best results, providing optimal time under tension. This will provide adequate stimulation for sarcoplasmic hypertrophy, and acute response to anabolic hormone concentrations, compared to that of lower rep ranges.
For strength and power 1-5 reps is optimal for stimulating the type iiB fibres and neural adaptations of the nervous system.