Weighted Dips – Number One Chest Builder
By Hussien Jabai
I
wanted to take the time to write an article regarding my number one
recommended chest building movement, the weighted dip. Now, exercises
are all preference, and should only be performed if the individual is
completely health, the movement doesn't cause any irregular stress or
strain on joints, and the individual is taught the proper mechanics and
execution. All the info provided is no going to be science guys, this is
just my 2 cents on why I choose the exercise and my personal opinions.
Muscle Activation
Pectorals (Major/Minor)
Anterior (Front) Deltoids
Triceps Brachii
Abdominals (stabilization/isometric)
Trapezius (stabilization/isometric)
Pros
Stabilization – From a stabilization and balance standpoint, weighted dips are a far superior method of chest activation while also allowing the body to free-roam through space. The addition of that freedom requires a higher demand on stabilizing minor muscles, and more concentration on the muscles being utilized.
Core Development- Reflecting on the pro listed above (stabilization), the core is the main factors with trunk stability during body weight, calisthenic, free weight movements. It places high demands on the abdominals, creating an isometric tension, and enhancing the bracing abilities of the core.
Tricep Overload- Due to the bar position, depth/range of motion, and increased tension during elbow flexion/extension, the triceps are granted a higher demand of overload. With this overload, an individual places more stress on the elbow joint, allowing more tricep development and progression.
Calisthenic/Athletic- The weighted dip movement is one of the best athletic and calisthenic based exercise, utilizing the pectorals while moving the body through space. It requires individuals to move their entire body weight (or reduced weight with an assistance machine / band/ partner). Simply being able to move yourself through space for reps, yea I like that...
Pectoral Activation & growth- During the range of motion of the dip, the pectorals are stretched beyond the motion of a bench press, allowing more muscle fibers to be stimulating. With the stretch of the movement, the lifter is also in an optimal position to press more at an angled movement path, allowing more chest activation and less anterior deltoid (although it still requires plenty from the delts, just not as much).
Cons
Weight Reduction Restrictions- One major problem with the weighted dip, is effectively performing the exercise without any assistance. If you are just now performing, or just built the strength to perform the movement, then you may need some sort of assistance device to aid for more repetitions. Now, there are machines at commercial gyms that assist you, and make it easier to perform the movement. Say those aren't available, you must resort to a resistance band tied to the top of a rack, then placed on the bottom of your feet to help you. Now if you don't have a band or just hate the band method, you need a workout partner to hold your feet. Now even that can be an issue, especially if you workout alone.
Deep range of motion- Now, I mentioned how you have a farther stretch on the pectorals than the bench press. Well, with this stretch comes an increased risk of injury. Since most individuals don't control the eccentric phase of movements, most tend to strain a pec or hurt their elbows over a period of time. Also with the increased range of motion, you have a higher stress on the rotator cuff, shoulder joint, and other muscles/joints. Make sure to watch your depth, go light(er), or concentrate on the eccentric (lowering) phase.
Risk Of Injury
Risk of injury is always a popular topic when it comes to deciding whether one should actually partaking in performing any given exercise. As explained above, performing the weighted dip comes with multiple risks of injury, but what effective exercise wouldn't? Make sure you stretch plenty, don't “overtrain” the pecs or shoulders (allowing full recovery), and don't just jump into heavy sets. I always start out with some sort of assisted stretch using resistance bands. Then work into doing push-ups, then my first set of just bodyweight for reps. Whatever weight I have chosen for my topsets for the day, I will divide that weight into thirds or fourths, and perform a single set with the addition of each divided weight load, until I have reached the determined topset. This will allow me to warm up my muscles/joints, allow my muscles to get use to the tension, provide myself with mental preparation, and just overall rack up more volume (because volume is the best).
Optimizing Pectoral Activation & Growth
Through out performing the weigh dip movement, you will find there are a couple of key factors toward influencing optimal pec activation. The first thing to consider, is controlling the eccentric phase of the movement and pausing at the bottom. Let your body transition through the full range of motion (without over stretching the pecs). Now, as you start to press, begin to press with the triceps but also squeeze the bars together, forcing a higher level of tension on the pecs. Once you have locked out, continue to forcefully squeeze the pecs! Simply changing the way you approach the movement will completely change the effectiveness and your results!
Hussien Jabai
NSCA Certified Personal Trainer | Bootcamp Trainer | Online Coach
Motivation – Inspiration – Education – Accountability
“It is NEVER too late to become what you MIGHT have been.”
Instagram: @HussienJabaiFitness / @TeamHJFit
Snapchat @Coach_HJ
Facebook Page http://www.facebook.com/TeamHJFit
Muscle Activation
Pectorals (Major/Minor)
Anterior (Front) Deltoids
Triceps Brachii
Abdominals (stabilization/isometric)
Trapezius (stabilization/isometric)
Pros
Stabilization – From a stabilization and balance standpoint, weighted dips are a far superior method of chest activation while also allowing the body to free-roam through space. The addition of that freedom requires a higher demand on stabilizing minor muscles, and more concentration on the muscles being utilized.
Core Development- Reflecting on the pro listed above (stabilization), the core is the main factors with trunk stability during body weight, calisthenic, free weight movements. It places high demands on the abdominals, creating an isometric tension, and enhancing the bracing abilities of the core.
Tricep Overload- Due to the bar position, depth/range of motion, and increased tension during elbow flexion/extension, the triceps are granted a higher demand of overload. With this overload, an individual places more stress on the elbow joint, allowing more tricep development and progression.
Calisthenic/Athletic- The weighted dip movement is one of the best athletic and calisthenic based exercise, utilizing the pectorals while moving the body through space. It requires individuals to move their entire body weight (or reduced weight with an assistance machine / band/ partner). Simply being able to move yourself through space for reps, yea I like that...
Pectoral Activation & growth- During the range of motion of the dip, the pectorals are stretched beyond the motion of a bench press, allowing more muscle fibers to be stimulating. With the stretch of the movement, the lifter is also in an optimal position to press more at an angled movement path, allowing more chest activation and less anterior deltoid (although it still requires plenty from the delts, just not as much).
Cons
Weight Reduction Restrictions- One major problem with the weighted dip, is effectively performing the exercise without any assistance. If you are just now performing, or just built the strength to perform the movement, then you may need some sort of assistance device to aid for more repetitions. Now, there are machines at commercial gyms that assist you, and make it easier to perform the movement. Say those aren't available, you must resort to a resistance band tied to the top of a rack, then placed on the bottom of your feet to help you. Now if you don't have a band or just hate the band method, you need a workout partner to hold your feet. Now even that can be an issue, especially if you workout alone.
Deep range of motion- Now, I mentioned how you have a farther stretch on the pectorals than the bench press. Well, with this stretch comes an increased risk of injury. Since most individuals don't control the eccentric phase of movements, most tend to strain a pec or hurt their elbows over a period of time. Also with the increased range of motion, you have a higher stress on the rotator cuff, shoulder joint, and other muscles/joints. Make sure to watch your depth, go light(er), or concentrate on the eccentric (lowering) phase.
Risk Of Injury
Risk of injury is always a popular topic when it comes to deciding whether one should actually partaking in performing any given exercise. As explained above, performing the weighted dip comes with multiple risks of injury, but what effective exercise wouldn't? Make sure you stretch plenty, don't “overtrain” the pecs or shoulders (allowing full recovery), and don't just jump into heavy sets. I always start out with some sort of assisted stretch using resistance bands. Then work into doing push-ups, then my first set of just bodyweight for reps. Whatever weight I have chosen for my topsets for the day, I will divide that weight into thirds or fourths, and perform a single set with the addition of each divided weight load, until I have reached the determined topset. This will allow me to warm up my muscles/joints, allow my muscles to get use to the tension, provide myself with mental preparation, and just overall rack up more volume (because volume is the best).
Optimizing Pectoral Activation & Growth
Through out performing the weigh dip movement, you will find there are a couple of key factors toward influencing optimal pec activation. The first thing to consider, is controlling the eccentric phase of the movement and pausing at the bottom. Let your body transition through the full range of motion (without over stretching the pecs). Now, as you start to press, begin to press with the triceps but also squeeze the bars together, forcing a higher level of tension on the pecs. Once you have locked out, continue to forcefully squeeze the pecs! Simply changing the way you approach the movement will completely change the effectiveness and your results!
Hussien Jabai
NSCA Certified Personal Trainer | Bootcamp Trainer | Online Coach
Motivation – Inspiration – Education – Accountability
“It is NEVER too late to become what you MIGHT have been.”
Instagram: @HussienJabaiFitness / @TeamHJFit
Snapchat @Coach_HJ
Facebook Page http://www.facebook.com/TeamHJFit
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