KettlebellPlanet.com

The weighted dip is considered by many to be the upper body version of the squat. Compared to the bench and military press it really doesn't get the respect and attention it deserves. But if you want jacked arms, shoulders and pecs, then you have to get your Dip On!

I like the fact that for weighted dips my lower back is getting some nice traction from the hanging weight. Probably the most important distinction between presses and dips is that you are moving your own body through a plane of motion, instead of moving a weight. For some reason, much like pull-ups compared to pull-downs, drills where you move your body create more strength and size than being stationary and moving an external weight. Don't believe me, just look at gymnasts who specialize in the rings.


If you are new to dips just use your own body weight at first. Once you have the drill down and can bang out 20 reps for sets pretty easily, start adding some weight with a dip belt or if you want to look like the Junkyard Dog, hang a giant chain around your neck. Go down until your upper arms is at or just below parallel with the ground. Dropping deeper can put too much stress on your shoulder joint so don't bother with it. Speaking of which, don't do those bench dips that you see fitness newbs banging out at the gym. The resistance is too for the triceps, which are a super strong muscle, plus they put a lot of stress on the shoulder joint.

Here is a good sample workout of how to mix dips into your routine. This is the actual workout I did this morning:

• Alternate Sets of:
• Weighted Dips 
• 10 x 8-10 with increasingly heavier weight 
• Fat Dumbbell Rows
• 10 x 6-10
• Super Set:
• Dumbbell Curls
• 3 x 8
• Dumbbell Press
• 3 x 8

If you really want to create some muscle mass and get the best of both the bodybuilding and gymnastics style dips, try using some rings to do weighted dips!


Please comment below! Your feedback makes this training blog better for you! www.kettlebellplanet.com