Weighted dips

COURTESY OF GLOBAL FITNESS

Major muscles used

• Pectorals - Lower and outer chest
• Deltoids
• Triceps

Performing weighted dips

• Attach an appropriate weight to a weighted belt and wear it around your lower back.
• Raise yourself off the ground and onto parallel dip bars.
• Your hands should be gripping the bar handles with your fingers on the outside, facing away from your body.
• Keep your elbows close to your sides and your knees barely in front of you with your knees slightly bent.
• Slowly lower yourself down to the point where your upper arms (shoulder to elbow) are parallel to the floor or until your lower chest is as low as your hands.
• Raise (push) your body up to the starting position. Hold for a brief second flexing (squeezing) your chest.

Be careful

• Don't allow your body to swing around and don't simply drop your body down. Resist your bodyweight and lower yourself in a slow, controlled manner.

Alternative exercises to weighted dips

• Assisted dips
• Dips
• Decline bench press
• Decline bench press (Dumbells)

Courtesy of Global-Fitness.com, your Online Personal Trainer

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