4 Weighted Parallel-Bar Dip with Sling Shot
The dip is an old-school movement that’s still one of the best to build up your arms. In Per Tesch’s book, “Target Bodybuilding,” magnetic resonance imaging (MRI) demonstrated that dips maximally target all three heads of the triceps. Few other movements can say the same. This is why they’re a staple of all types of strength athletes.
So what’s the next step after you can bust out reps with your body weight? Adding additional resistance, of course. But here’s an approach you may not have considered: taking that Sling Shot you use for your bench press and using it for weighted dips!
It turns out that the Sling Shot has all the same benefits for dips that it does for the bench: You’ll be able to use more weight and target the triceps even harder, while reducing strain on the pecs and shoulders. And yes, this technique can also pay off for those in the process of mastering dips with body weight.
Key Training Tips
- Some lifters with shoulder issues should avoid dips. That being said, dips often get a bum rap because of “excessive range of motion.” Here’s the solution: From the arms-extended position, lower yourself until your upper arms are no more than parallel to the floor, then press back up to the starting position. Don’t go any deeper than that.
- For strength, dips should be done for 2-4 sets of 4-6 reps; for a mixture of strength and hypertrophy, do 2-4 sets of 6-10 reps; and for hypertrophy, instead of counting reps, perform as many reps as possible in a given period time. A great (but brutal) starting point is 1-3 sets of 30-45 seconds.
- If your body weight won’t do the job, add weight via chains or a dip belt. If you’re not quite ready to dive in with your body weight, give band-assisted or machine-assisted dips a shot.
Tri Something New
I have yet to meet a Bodybuilding.com reader who doesn’t want bigger arms or greater pressing prowess. But triceps can be stubborn, and they often need a serious stimulus in order to grow. These four movements give you just that!