Weighted Slow Chest Dip
The Weighted Slow Chest Dip is a powerful exercise that targets the chest muscles, triceps and deltoids. By adding weight and slowing down the movement, you increase the intensity, leading to greater muscle growth and strength.
Execution
-
1
Find a dip station and attach a weight belt with the desired weight around your waist.
-
2
Grip the handles, straighten your arms and lift yourself up so that your body is suspended and your legs are crossed.
-
3
Inhale and slowly lower yourself by bending your elbows. Keep your elbows close to your body.
-
4
Lower yourself until your elbows form an angle of approximately 90 degrees and your chest is almost parallel to the floor.
-
5
Exhale and press yourself up to the starting position by straightening your arms.
-
6
Repeat for the desired number of repetitions.
Benefits
- Increased muscle mass and strength in the chest, triceps and shoulders.
- Improved upper-body stability and core strength.
- More calories burned through the use of additional weight.
Common Mistakes
- ! Lowering or rising too quickly: Speeding up the movement reduces the effectiveness of the exercise. Focus on a slow, controlled movement.
- ! Going too deep: Lowering yourself until your shoulders hurt can lead to injuries. Keep the movement within a comfortable range.
- ! Letting your elbows flare too far out: This can lead to excessive stress on the shoulders. Keep your elbows close to your body.
Primary Muscles
This exercise primarily targets the pectoralis major, triceps and anterior deltoids.
Possible Alternatives
- If adding weight is too challenging, first try the standard Chest Dip without weight.
- For an extra challenge, try slowing the movement down even further or add more weight.
- If you do not have access to a dip station, you can try bench dips as an alternative.
Run your fitness business with more structure
- Planning, member management and coaching in one platform
- Built for coaches, studios and gyms
- Fewer separate tools, more overview
