Weighted Dips are kind of like Chest Dips exercises and particularly emphasizes on your Sternums, Triceps, Arms and Shoulders muscles. Not to mention, Weighted Dips are evolved form of Chest Dips and can also be deemed as its cousin.
To practise Weighted Dips at home demands tons of equipment’s such as Dip Machines, Dip Stations, Dip Stands and Dip Parallel Bars etc., along with additional weights such as Weighted Plates and Weighted Dip Belts. Although you can purchase all these equipment’s online it would be wiser to practise it at Gym under supervision and lot fewer expenses. And not to mention, the trainer would be able to advise you on your upper body strength and whether you should try Weighted Dips or not. However, if you still want to try Weighted Dips then you can purchase Small Dips Station which can also be used to practise Chest Dips as well. Below are the steps and instructions that you need to follow to perform Weighted Dips:
-Grab your weight belt and wrap it around your waist with your desire weight attached to it by a chain.
-Once you are done with your weight belt, hold on to the bars of Dipping Station and start lifting yourself in an upward direction with your arms straight and your legs crossed.
– Make sure that your elbows are bent in 90 degrees, your neck and trunk are in perfect and straight alignment as well as your eyes are set straight throughout the practice.
– Now once you have lifted yourself, hold on to the instructed position for about 10 seconds or so then return to the original position gradually and slowly. Once you get hang of the whole process, try to practise Weighted Dips 2-3 sets.
However, make sure that before you jump off to Weighted Dips, practise Chest Dips daily and make it a habit before doing Weighted Dips. Also, while you are practising Weighted Dips, make sure that you are comfortable with your position. For always remember that Weighted Dips are evolved and complicated form of Chest Dips and so need a good body posture and strength as a foundation. Hence, try to avoid it if you are at all uncomfortable with your position and don’t take any kind of pain as cramps or lightly. Instead get yourself checked properly of risk of injury is too much if not practised in an instructed manner or posture defectiveness.
• Weighted Dips and Bench Press:Although Weighted Dips are quite complex work-out options, the same can be said for Bench Press as well. You may call Bench Press as an alternative or variation of Weighted Dips as well. For Bench Press also emphasises on your Sternums, Triceps, Arms and Shoulders muscles. Not only that but it also requires a lot fewer pieces of equipment than Weighted Dips. However, Bench Press is much more effective and helpful for the restoration of your muscles. And is recommended for Muscle-loss post 40 years. Pieces of equipment required to perform Bench Press are Weight Bench, Smith Machine, Barbells or Dumbbells. So, below is a step-by-step instruction on how to practise Bench Press:
– Now slowly lie down with your back facing the Bench, beneath the rack holding the weights (Dumbbell/ Barbells) above them.
– Make sure that your knees are horizontal with your foot spread apart and wide, firmly attached to the ground.
– Now slowly try to grab the bar from the rack with an overhand grip. Make sure that your upper arms are at 45 degrees, your Shoulders and arms wide apart.
– Once you have taken the instructed position, take the bar and lift it in an upward direction, like that towards the ceiling. And bring it near your breastbones. Also make sure that while doing so, your foot is firmly attached to the ground. Pause in that position for a few seconds or so, say 10 seconds and return to your original position.
– Also, while you are doing so, make sure you concentrate on the ceiling rather than the bar to keep your position uptight. Else you might get nervous and injure yourself. Repeat the whole process for a couple of times or as desired.
Make sure that you abide by these guidelines at all cost or it won’t be long to have a broken chest and rib cages at the very least. Bench Press is a very heavy and overwhelming exercise to be very specific and a small err in your posture or your concentration can cost you big time and money. So, it’s always better to be sure of your physique before you go for one. Just like Weighted Dips, Bench Press also requires adequate upper body strength, undivided focus & concentration and arm strength. So, before you jump off to Bench Press, be sure to do in this series instead. Chest Dips, then Weighted Dips and lastly Bench Press. One exercise at a time! And instead of trying all these stunts by yourself at home, consult a trainer first who can evaluate your strength and weakness for these exercises are surely not a charity that will begin with you at home trying all this unsupervised stuffs by yourself.
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