Want to learn how to do weighted dips with belt?
It’s not easy to do weighted dips and most people struggle with the technique. However, this is one of the finest compound movements available for the upper body. It builds mass and is essential when it is time to round out your pecs and triceps.
So, what does it take to do weighted dips with a belt correctly?
This guide is going to help teach how to do weighted dips with a belt, what to look for, and how to maximize your strength gains over time.
Best Belt For Weighted Dips: Harbinger Polypropylene Dip Belt
Key features:
- Heavy-Duty Steel Chain (30 Inch)
- Adjustable Size
- Contoured Belt for Added Comfort
- Carabiner Design
The Harbinger Polypropylene Dip Belt is a terrific solution for weighted dips. It’s correctly designed to handle enormous weights and continuous pressure without breaking down. With the steel chain, exceptional weight distribution, and overall quality, you’re getting the real deal here.
This manufacturer has designed something that’s sleek, easy on the joints, and will do wonders when it comes to your form.
The 30-inch chain is a beautiful example of a brand that understands what weighted dips are all about. As the number of plates rises, you need enough length to get the chain to go through. This is a world-class weight lifting belt for dips and is going to improve your workout immediately.
If you are someone that wants to bring in a long-term solution, this is the best-rated weightlifting belt for working out. It will easily get the job done.
How To Do Weighted Dips With Belt
The weighted dip is an impressive compound movement with various benefits. However, it’s also a movement that’s commonly performed incorrectly, which renders those advantages obsolete.
It’s important to learn how to do the weighted dip with a belt before lifting heavy.
To do this right way, you have to begin by focusing on the belt. You will want to secure the belt around your waist and make sure the plates are hanging between your legs. They should never rest to the right or to the left!
Once the belt is in place, you want to begin by gripping the bars and lifting yourself up. Stay in this position for a few seconds, so you have the opportunity to stabilize. Some lifters will immediately drop into the first rep and that’s when they get injured. Instead, it’s best to take a breath and focus on getting set.
After you’re set, it’s time to drop down and try to create a 90-degree angle with your elbow joints. This is how far your “dip” should go when completing the movement before you push back up. A lot of people will go further than this and get injured.
There’s no value in going lower than that point. You are only going to put stress on your shoulders.
Also, make sure to keep the chest out, so you can balance the weights properly and push with your chest. This is essential as you don’t want all of the pressure going on your elbows and wrists.
Focus on this technique and you are going to be well on your way to doing the weighted dip properly.
It might take a bit of time to master but you will become an expert in no time. This is when the results are going to pour in and your upper body is going to grow rapidly.
Tips for Improving Weighted Dips With A Belt
Position the Belt Correctly
Begin by working on the weightlifting belt for weighted dips.
You want to make sure the dip belt is well made, durable, and is going to handle the amount of weight you’re going to be carrying. For example, if you are someone that can lift heavy, you may want to ease up and go with a lighter weight to see how the dip belt holds up.
In general, it’s always recommended to go with a dip belt that has a steel chain. This will do well with larger weights.
Always take the time to position your dip belt for weighted dips. This means having it set around your waist and making sure it is centered. This is the only way to lift properly and not feel pain in your hips.
Remember, the lift is being done with your upper body, not your hips!
You should make sure everything is stable before getting into position. This means the carabiner should be hooked in and ready to go. If necessary, it’s always smart to tug on the carabiner and steel chain to see whether or not it’s loose.
The last thing you want is for the dip belt to fall off in the middle of a set!
Keep the Chest Forward
The placement of your chest is going to make all the difference in the world.
The benefits of weighted dips with a dip belt cannot be stressed enough when you make appropriate technique-related adjustments. The advantages are going to become apparent almost immediately.
This is why you have to sit down and analyze your technique. Where are you going wrong? Where are you doing things the right way?
The average person will always make the simple mistake of not leaning forward during the weighted dip.
This means they end up sitting back and placing a lot of stress on their elbows, wrists, and rotator cuffs. It’s important to understand the value of leaning forward (slightly) and making sure you are moving in line with the plate(s) between your legs. Otherwise, you will end up putting undue stress on the wrong muscles.
Don’t underestimate how important it is to make this simple adjustment. You will start to see an immediate rise in your gains because it will appropriately activate the pecs. You will start to appreciate how well everything works and the value this movement has to offer. It will be a game-changer.
Don’t Go Too Deep
Just like the smith machine bench press, it’s important to understand the depth of your repetition and how low you go.
In general, it’s often assumed going as low as possible is great for the contraction. While it’s nice to maintain a full range of motion, this doesn’t mean you overextend the joint. This is when you end up tearing a rotator cuff.
The weighted dip can put an unnecessary amount of stress on your joint if you go too deep.
Anything past the 90-degree point (elbows) is too much. It’s not going to offer any added value because the weight is going to go off of your chest/triceps and onto your shoulder. Is that what you want?
It’s important to make sure you are sticking to that range of motion and nothing more. In many cases, you will start to feel a pinch when you go too deep. It will become apparent when it’s a good time to stop and push up from your dip.
Don’t get sloppy with this part of the weighted dip because that’s what leads to extended injuries. Stick to the right technique and you’ll see amazing results.
Build a Strong Mind-Muscle Connection
You will have to take the time to build a proper mind-muscle connection while completing this exercise.
With the weighted dip, you are going to be working out your chest and triceps. Your front delt is also going to get a bit of the work.
However, your goal is to work on those chest and triceps.
As a result, it’s important to focus on your chest and feel it contract during the weighted dip. If it feels like too much of the pressure is going to your forearms, wrists, rotator cuff, or traps then it’s time to make adjustments.
When this happens, it may have to do with the amount of stress you’re putting on the wrong muscles.
By taking the opportunity to close your eyes and focus on the muscle contracting, you will start to appreciate what the mind-muscle connection is all about. This is an underrated part of the weighted dip and has to be done the right way.
If necessary, take the time to practice without a dip belt to build that connection. You will notice a change in your results quickly.
This is a must when it comes to avoiding injury and feeling good about your sets.
Final Thoughts
With weighted dips using a weightlifting belt, you are going to appreciate the changes in how your workout.
This exercise is going to be a life-changer for you and how you build muscle. Not only are you going to see mass-related gains but your strength gains are going to be impressive too. This is what makes it such an intriguing solution.
You will start to see an increase in how much you can lift while doing weighted dips. This is an exercise that has incredible potential and will work well with some of your other chest day exercises (i.e. pushups, bench press).
Start here and know you are going to see amazing results!
