Checkout some footage of a couple of my clients training. Keep up the great work gentlemen, I appreciate you and your efforts.

Michael Boettcher, football player for North Central College Football player (top 5 in the country in Division III), doing 145 lbs. over his bodyweight x 7 weighted dips!!! His old PR was 80x12.

Personal trainer, Russ Reyes, MS, CSCS, deadlifting 465 x 3 with hook grip. If you are in the Louisville area and need some training look this man up; he is excellent.

Weighted dips were a staple strength training movement before modern machines and gimmicks. Weighted dips have a place in a wide spectrum of programs that serve a wide range of goals. Here are some reasons to include weighted dips in your training program.

• Weighted dips force you to handle your bodyweight plus an additional load. In most sports, minimally, you will have to be proficient with your bodyweight.
• Weighted dips force the athlete to use his/her upper body and core to stabilize the load, unlike pushups your feet are not on the ground.
• For Muscle Hypertrophy do a google search on weighted dips; many of the results will refer to this exercise as the “king” for the chest and the triceps. How many exercises claim this kind of monopoly on two different muscle groups?
• Dips build strength in functional activities and in strength tests. Pat Casey, the first man to bench press 600, had weighted dips at the core of his program. Want to bench big? Try dips! 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.
• Athletes with shoulder or elbow injuries may find dips to be a good substitute for bench pressing.
• Dips have been the staple of many great physique athletes, I have personally witnessed Branch Warren and Ronnie Coleman do dips on many occasions.
• Bar Dips are a closed kinetic chain exercise unlike the bench press.

Checkout one of my clients, Cory Conner, doing weighted dips with 180 lbs.