What makes this exercise particularly effective?
By adding external weight—such as increasing the resistance on the dip bars—the intensity of the traditional dip movement is significantly increased. This challenges your chest, shoulders, and triceps more intensely while providing a stronger stimulus for strength and muscle growth.
What effect does the exercise achieve?
Maximum activation of chest, shoulders, and triceps: Weighted dips are among the most intense upper body exercises, primarily targeting the lower chest, triceps, and anterior deltoids.
Progress through progressive overload: Bodyweight alone is not sufficient for long-term progress. Adding weight allows for a gradual increase in intensity, which is essential for strength gains and muscle growth.
Transfer to other pressing movements: Strengthening the chest and triceps enhances performance in exercises such as the bench press or overhead Press.
Functional strength for everyday movement: Dips train a natural pushing movement that is highly applicable to practical movement patterns in daily life.
How does this exercise fit into the Big 5 concept?
The Big 5 include the fundamental exercises: squat, deadlift, bench press, pull-up or lat pulldown, and shoulder press. Weighted dips are an excellent complement to the classic bench press:
Targeted contribution to chest and triceps development: Dips expand the classic Big 5 repertoire by providing focused training for the chest and triceps.
Core stability for complex movements: A strong and stable core is essential for all Big-5 exercises—weighted dips promote this stability throughout the upper body chain.
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