How heavy should dips be?

When it comes to dips, the weight you should use depends on your current level of strength and experience with the exercise. Here are some key points discussed by the Mind Pump team:

1. Bodyweight Proficiency: Initially, you should be able to perform bodyweight dips properly and control your movements without injuring your shoulders. Aim to perform 15 bodyweight reps with good form before adding extra weight 1.

2. Adding Weight Gradually: Once proficient, start adding weight incrementally. Using a weight belt, you can add weights gradually, such as by putting 25, 50 pounds, and eventually, some go up to 150 pounds. Focus on maintaining proper form and ensuring full control to prevent injury 2 3 4.

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     1

     Mastering Bodyweight Dips

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     2

     Tricep Training Insights

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     3

     Mastering Dips

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     4

     Building Muscle with Dips

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     5

     Isometric Strength Training

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     6

     Mastering Dips

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3. Weighted Dips for Strength: It's beneficial to practice weighted dips with heavier resistance but lower repetitions. Aiming for the 3 to 5 rep range with added weight can significantly boost strength and muscle development in the upper body 3.

4. Isometric Holds: To build strength in challenging positions, incorporate isometric holds both at the top and bottom positions of the dip, potentially with added weight 5 6.

For those unable to perform bodyweight dips, using resistance bands to assist can help build the necessary strength progressively 1.