A Case for Weighted Dips: Reviving a Classic for Upper Body Strength

by: Josh Bryant

Branch Warren, Bodybuilding Legend, Executing Dips under Josh’s tutelage at Metroflex 

In recent times, pseudo non-degreed physical therapists moonlighting as strength coaches have relentlessly tried to hijack the strength game. Unfortunately, this cabal has tried to eradicate dips from serious muscle-building and strength-training regimens.

Dips are not for the senior citizen with a shoulder replacement, but that doesn’t mean perfectly healthy, hardcore trainees with serious goals need to avoid what was touted by some old-timers as “the upper body squat.”

As Rudyard Kipling warned (“lest we forget”) about the dangers of imperial hubris in his famous poem, “Recessional,” the same caveat can be issued for the arrogant belief and dismissal of proven basic exercises.

Weighted dips have helped develop some of the strongest and most muscular physiques of all time. Weighted dips have a place in a wide spectrum of programs that serve a range of goals. Here are some reasons to consider adding weighted dips to your current training plan:

• MRI research, performed by Per Tesch, reported in his iconic book, Targeted Bodybuilding, showed dips were the only movement tested that significantly stressed all three heads of the triceps. When performing dips with a more upright posture, the stress is more on the triceps.
• Bodybuilding guru Vince Gironda, as well as many other accomplished bodybuilders and coaches, espouse dips as the granddaddy chest exercise (when performed with a chin to the chest, forward lean style; upright puts greater emphasis on the triceps).
• Weighted dips force the athlete to use their upper body and core to stabilize the load, unlike push-ups where the ground assists.
• Dips have been the staple of many great physique athletes. I have personally witnessed Branch Warren and Ronnie Coleman do dips on many occasions.
• Pat Casey, the first man to bench press 600 pounds, had weighted dips at the core of his program. Not to mention, they help the overhead press. Dips helped me win the overhead press with ease at the Atlantis Strongest Man in America Contest. Virtually every great presser has trained with dips at some point.
• Athletes with shoulder or elbow injuries may find dips to be a good substitute for bench pressing.
• Once an athlete masters their body weight on this exercise, it is not time to ditch it because the intensity is too low—it’s time to add weight. This can be done simply with a weighted dip belt that can cost as little as $20. Bar dips are a closed kinetic chain exercise, unlike the bench press.

Dips are a staple in my powerbuilding program HERE