Why I Love Weighted Dips — Key Takeaways
Positioning the weight plate low near the ankles on weighted dips lowers your center of mass, reduces swing, and smooths the resistance curve — making heavier loads more manageable and technique more consistent.
Key takeaways
Long chain length lowers center of mass, reducing swing and smoothing load
Long chain length lowers center of mass, reducing swing and smoothing load
- Weight near ankles lets you squeeze the plate, stabilizing the pendulum effect and aligning it with movement.
- Lower COM makes it easier to maintain depressed shoulders and hollow body throughout the rep.
Leave 2–3 reps in reserve (~80% 1RM) for optimal strength gains on weighted dips
Leave 2–3 reps in reserve (~80% 1RM) for optimal strength gains on weighted dips
- Training to failure is less effective for strength; RIR-based intensity drives consistent progressive overload.
- Slower negatives add hypertrophy benefit simultaneously — more muscle damage to pecs without extra sets.
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In this video
- 1mIntroduction to Weighted Dips
- 1mWarm-Up Approach
- 2mStreet Lifting Technique and Form
- 2mEquipment Hacks for Heavier Dips
- 3mTraining Philosophy and Long-Term Progress
- 4mProgramming, Intensity, and Call to Action
“If you control the weight, you control the dip. The weight plate should really travel up and down in a straight line.”
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