When it comes to weight training, you can use machines, free weights, or body weight. They all have their pros and cons and for the most part, you will use a combination of all three in your workouts. In my eyes, some are some types of weight training exercises are superior to others as long as you can comfortably do them.
There is just something about those exercises that have you moving your body through space that you just don’t get from machines or free weights. Think of the comparison between doing lat cable pulldowns and good old-fashioned pull-ups. Pull-ups are just tougher to do and more taxing. Dips fall into this category as well. Think about how dips impact your workouts as compared to sitting on a dip machine at the gym.
When it comes to dips, it shouldn’t take too long for you to be able to do quite a high number of them with your body weight. You can continue doing sets for higher and higher reps. Once you get to the point where you can do 25 or more you are practically doing an aerobic exercise instead of an anaerobic one. Adding weight will allow you to go heavier for fewer reps to turn it back into a muscle-building movement.
Pull-ups are going to be a much harder exercise to get a lot of reps on, but you’ll eventually get to the point where you might want to consider adding some more resistance to them as well.
One of the best ways to add resistance to either of these mainstay exercises is to use a weighted dip belt. These belts have a chain that allows for weights to be added. You simply loop the chain through them and attach the far end of the chain to the belt. It’s definitely possible to add 150 pounds or more to a weighted dip belt if you can handle it.
Why Do I Love My Weighted Belt?
In all honesty, besides wrist straps, my favorite weight training accessory is a weighted dip belt. Considering that I use one while training my chest, upper back, and triceps I get plenty of use out of mine. Some gyms will have one or two of these available for members to use, but this isn’t always the case. I have my own dip belt, as it’s just nice to know that I don’t have to try finding one at the gym when I need it.
Of course, you could always try putting a weight between your knees or feet. If you’ve tried this, you no doubt know how much of a pain it can be. Why not make your life easier and use a belt to easily add weight to.
If you’re looking to take your dip and pull-up training to the next level, a weighted dip belt is a must-have accessory. With the ability to add weight to your dips and pull-ups, you can push past plateaus, increase your strength, and build more muscle. In this guide, we’ll cover everything you need to know about using a weighted dip belt, including how to add weight to dips for chest and triceps development and the best brands of dip belts on the market.
Adding Weight to Dips
Dips are a great exercise for the upper body. In fact, I would consider it quite underrated. It’s not that you won’t see people doing them regularly, but it just seems that it’s a bit of a blow-off exercise for some. This is because they aren’t adding some resistance to make strength gains.
Dips are an exercise that have you moving your body through space as opposed to lying or sitting on a bench or machine and lifting weights. That has you moving weight while the body stays stable. Of course, there’s nothing wrong with this but it’s always optimal to do movements where you are the weight in some form as you will be hitting so many areas and training so many small muscles that may normally get neglected.
Chest and Triceps Dips
When it comes to dips, there are two primary variations: chest dips and triceps dips. Chest dips are performed with a wider grip and primarily target the pectoral muscles, while triceps dips are performed with a closer grip and primarily target the triceps. Both versions will hit both muscle groups, it’s the way you do them to target the area you want to train. To add weight to your dips, simply strap on a weighted dip belt and attach your desired weight.
Optimal Weighted Chest Dips
For chest dips, it’s best to use a weight that allows you to perform 8-12 reps per set. This rep range is ideal for building muscle and maximizing hypertrophy. To get a wider grip, you may have to dip from the ends of the dip station. Many dip stations allow for easy switching between a wider and more narrow grip range. I like to decrease the weight and increase the reps on each set after my first. On my last set, I’ll just use my body weight for a high rep set.
Optimal Weighted Triceps Dips
For triceps dips, you go for a closer grip to target the triceps more than the chest. Also, it’s best to keep the body straight to hit the triceps for dips. I go for medium to high reps while doing dips for the triceps, with the first set being done for 8 to 10 reps. Once again, I lighten the load for each subsequent set. The last set may be for 20 to 25 reps.
Using a Weighted Dip Belt for Pull-ups
Pull-ups are in the same boat as dips. They are an exercise that has you moving your body through space. While lat cable pulldowns will always have their place in my routine, pull-ups will really hit everything in the upper body and force plenty of small muscles to stabilize all of it.
Pull-ups Aren’t Easy For Everyone
Pull-ups can be pretty difficult to do for even strong lifters. Body weight will always be a factor, as the heavier you are, the more weight you have to pull up. As with any other exercise, progressive resistance is key to making progress. Once you can get a certain amount of reps (say 12 to 15) with your body weight, it’s a good time to add weight.
Weighted Pull-ups
In addition to dips, a weighted dip belt can also be used for weighted pull-ups. Simply attach the weight to the dip belt and perform your pull-ups as usual. Similar to dips, it’s best to start with a weight that allows you to perform 8-12 reps per set. If you’re unable to complete at least 8 reps, decrease the weight. If you can easily perform 12 reps, increase the weight.
Vary Your Grip
For pull-ups, there are a variety of grip ranges you can do to hit the muscles in different ways. The classic shoulder-width grip may be what you like doing all the time. However, you can try wider and closer grips and of course, do pull-up underhanded. Get the best of everything by varying what you do from workout to workout or even from one set to the next.
Best Brands of Weighted Dip Belts
When it comes to choosing a dip belt, it’s important to select a high-quality product that can handle heavy loads. Some of the best brands of weighted dip belts include:
- Rogue Fitness: Rogue is known for producing top-quality fitness equipment, and their dip belt is no exception. Made from durable nylon and featuring a steel chain, this belt can handle any load you throw at it.
- Harbinger: Harbinger is a trusted name in the fitness industry, and their dip belt is a popular choice among lifters. It’s made from heavy-duty nylon and features a steel chain and carabiner for secure attachment.
- DMoose: DMoose offers a leather dip belt that’s both stylish and functional. Made from premium leather and featuring a steel chain, this belt is designed to last a lifetime.
Conclusion
A weighted dip belt is a versatile and essential tool for anyone serious about their dip and pull-up training. By adding weight to your exercises, you can build more muscle, increase your strength, and break through plateaus. When choosing a dip belt, be sure to select a high-quality product from a reputable brand. With the right equipment and training, you’ll be well on your way to achieving your fitness goals.
