1. Great for the triceps
Tricep dips with a weighted dip belt will hit the triceps in a hard way. A greater amount of pressure is put on the triceps during dips even more than when performing the bench press. Plus, depending on how you angle your body and the width of your grip can also determine which areas of the body receive the most stress and how much stress those parts.
2. Tricep dip speed
A seasoned dipper will know that using speed is great when performing dips. By using an explosive movement you can achieve more reps and with a heavy weight. This will also help to improve your strength and muscle growth.
3. No spotters
Bench press usually requires a spotter so that you have the confidence to perform the exercise safely. However, for dips, no spotter is required and yet you can still lift some heavy weights. This way it is possible to safely apply similar amounts of stress to the body and muscles without assistance.
4. Great for elbows and shoulders
Because dips utilize a neutral grip, this takes the pressure off shoulders and the elbows. This means that if you already have soreness in these areas, dips will affect them as little as possible so you can still perform a heavy exercise whilst minimizing pain.
5. Stretches the pectorals
The most important part of weightlifting is to place stress upon the muscles. This results in damage to muscles which is repaired and in turn, makes them stronger and thus larger. By angling the body forward slightly and getting low into the dip, you can stretch the pecs thus hitting the chest as well as the triceps.
6. Lots of weights
The key purpose of dipping belts is the ability to add weights to your dips. But it’s not only barbell weights which can be added to a belt. You can also hang kettlebells, dumbbells, and other weights on the chain. Plus, you could also wear a weight vest to add additional weight. By adding these weights you progressively overload and thus keep the body growing. It is also possible to perform weighted dips without a belt, such as those in a seated position.
Dips require upper body stability. You have to use the handles to maintain your balance. This is especially true when you have an extra load such as weights attached to a dipping belt. The stability in the arms, shoulders, and hands improves as you lift heavier with dips.
8. A good deload from the bench press
If you’re getting sick of bench press, you can try stepping away from it and performing dips as an alternative for a few weeks. When you return to the bench you should feel ready to beat any plateaus and set a new record.
9. Better for your back
If you (like many do) suffer from issues and the lower back, then dips can actually make you feel better. It is widely believed that hanging from a bar or moving through a dipping motion can help to adjust the back to reduce pain. Bruce Lee was a big believer in this type of exercise for back pain.
10. Shoulder movement
When lying on a bench, the movement of the shoulders is restricted. But when performing dips, the shoulders are able to move freely. So if you’re feeling worn out from bench press, this is a great way to allow yourself to recover.