No matter if you’re just starting out at the gym or a health nut, the dip movement is one of the most reliable and popular exercises that works your chest, shoulders, and triceps.
The correct form is the ultimate key, which includes using your hands to hold yourself upright on parallel bars with your arms aligned with the body. Performing a single rep involves lowering your elbows just below 90 degrees and then pressing up to the starting position.
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What is a Dip?
Dips are done using your own body weight, but once it becomes easy to lift yourself, using a weighted dip belt will help provide added weight to fuel your workout and muscle definition.
A dip belt works like a traditional weightlifting belt, wrapping around your lower torso. The key difference is that it has a component (either a chain or strap) around the front to attach your desired weight.
A dip belt is an essential piece of equipment for many, but before you start using one on your own, there are a few key things to consider. First, be sure you test how different weight affects the belt and the pressure on your back and torso. Second, proper form and the right weight ensure a good workout.
Lastly, wearing a dip belt should not be painful, so if you experience discomfort remove the belt and reduce weight. You'll find a full overview below and everything you should know about dips. In addition, you’ll discover why it’s important to invest in your own dip belt.
Who Can Perform Dip Exercises?
With the proper form, dips are an overall great exercise to increase upper body strength and development for anyone. Dips can help increase overhead stability, pressing, muscle-ups, and can be done at any gym.
There are several different ways dips can be done, especially for strength and power athletes. Take powerlifters, for example, incorporating dips to strengthen triceps can be vital for bench presses and can help enhance muscle hypertrophy for overall upper body strength.
The Benefits of Doing Weighted Dips
When done right, a workout that includes dips can be very beneficial for three main reasons. Doing dip exercises works the triceps, chest, and shoulders. These benefits are right for anyone, no matter if you’re a strength, power, or fitness athlete.
1) Lockout Strength and Performance
For anyone that struggles with the lockout phase during a bench press or upper body press, doing dips can help. Triceps are involved in the elbow extension movement of most push/press exercises, so performing dips allows strengthening of the triceps muscles and allows a greater range of motion.
2) Improved Overhead Stability
Triceps and elbows work together to stabilize movement in overhead positions such as the overhead squat (OH squat). A great way to help develop the triceps, wrists, and shoulders for such workouts is adding dips.
3) More Defined Arms
Performing dip exercises builds the triceps muscle, which makes up more than half of the arm. The more defined your triceps get, the bigger the arms. If you’re seriously looking to build your arms, focus on dip exercises regularly.
Top Dip Belt Exercises
1) Weighted Chin-Ups and Pull-Ups
The first exercise that should be on everyone’s list for building muscle and a bigger back is weighted chin-ups. The second, and as equally important, is pull-ups. Using a dip belt and adding an adequate amount of weight gradually will guarantee a stronger and more defined back.
2) Weighted Dips
We’ve talked about doing dips and the proper form, but it’s worth mentioning once again due to the sheer benefits of a good weighted dip workout. Not only can you work your triceps, but doing weighted dips also does a number on your shoulders and chest. Dips are generally easier on the joints since the hands are in a fixed position, making the body propel and do the work.
3) Hip Belt Squats
Some may have overlooked or forgotten but doing the hip belt squat is anything but forgettable. It’s not meant to be a replacement for a traditional barbell squat, but it is effective to do if you’re avoiding using any part of the upper body (due to an injury or strain, for example). Remember that this exercise will mainly focus on your quads.
Choosing Dip Belt Material
One of the biggest questions when it comes to choosing weighted dip belts, aside from the material, is: chains or straps? Although the chain versus strap debate can come down to personal preference and the preferred length for weight distribution, dip belt material is crucial.
How do you know which belt material is right for you? Again, it may be personal preference, but there are major considerations. For example, leather dip belts may last for years and years but can be bulky, non-flexible, and rigid. On the other hand, neoprene dip belts are more flexible, breathable, and usually contoured for comfort and durability.
How to Use a Dip Belt
If you're ready to start making some serious progress with your dip belt, it's pretty easy to do so. Check out how to put on a dip belt and how to securely fasten the metal chain to the free weight and onto the D ring. The quick video below also shows you how to set up and perform a dip move.
- Related Article: How to Use a Belt for Dips (Step-by-Step Guide)
The Gymreapers Difference
When it comes to choosing a dip belt, Gymreapers has a long-standing reputation for quality. The Gymreapers Dip Belt is developed for athletes by athletes and has been ranked as one of the best weightlifting belts by Men's Journal. This dipping belt comes with a heavy-duty 30-inch steel chain, which is thicker and longer to ensure you can properly add and secure weight, without worry.
Made out of quality Neoprene material, it features a contoured backing for extra comfort without pulling. The Gymreapers Dip Belt is made to be functional, aesthetic, and durable for years of training and use. Whether you're a beginner or a world-class athlete, Gymreapers has created a premium-grade dip belt for a high level of support. Start taking your workouts to the next level today.
Get bigger and stronger triceps, chest, and shoulders. Order your Gymreapers Dip Belt today.