The Weighted Close Grip Chin-Up On Dip Cage exercise is a challenging upper body exercise that targets the muscles in the back, shoulders, and arms. By adding weight to the exercise, you can increase the intensity and strength-building benefits.
How to perform
To perform the Weighted Close Grip Chin-Up On Dip Cage exercise, follow these step-by-step instructions:1. Set up a dip cage with a pull-up bar at the top. Make sure the bar is set at a height that allows you to fully extend your arms while hanging from it.
2. Attach a weighted dip belt or vest to add resistance to the exercise. Choose a weight that is challenging but allows you to complete the desired number of repetitions with proper form.
3. Stand underneath the pull-up bar and grab it with a close, underhand grip, with your hands positioned shoulder-width apart. Your palms should be facing towards you.
4. Hang from the bar with your arms fully extended and your legs crossed behind you.
5. Engage your core and pull yourself up towards the bar, leading with your chest. Focus on squeezing your shoulder blades together and keeping your elbows close to your body.
6. Continue pulling yourself up until your chin is above the bar.
7. Slowly lower yourself back down to the starting position while maintaining control and tension in your muscles.
8. Repeat for the desired number of repetitions.
9. To add weight to the exercise, attach a weight plate or dumbbell to the dip belt or vest before starting the exercise.
10. Remember to breathe steadily throughout the exercise and maintain proper form to avoid injury.
This exercise can be challenging, so start with a lighter weight and gradually increase as you build strength. It is important to warm up properly before performing this exercise and to listen to your body to avoid overexertion.
Equipment required
Weighted
Weighted equipment consists of items such as dumbbells, kettlebells, and weighted vests that are used to add resistance to exercises. This type of equipment is commonly used in strength training and resistance exercises to increase muscle strength, endurance, and overall fitness level. It allows individuals to progressively overload their muscles, leading to improved muscle growth and enhanced performance. Weighted equipment is versatile and can be incorporated into various workouts such as weightlifting, bodyweight exercises, and cardiovascular activities.