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dips
- Thread starter jpt
- Start date
jpt said:
This has always been an enigma for me. I did them when I was at High School and I never noticed any strain on my pecs. I did get sore in that bit between the shoulder join. How do you do them??
boxerjake
New member
Dips are my main chest exercise ...
Pre defete and warm up with dumbell flies .. two sets is lots
Over to the dip bar for 4 sets of 15 , weighted or not depends on your strength but you should fail between 12 and 15
Now go to the flat bench and do 3 sets of 10 with about 1/2 the weight your use too using as your chest should be scored by now ...
Inclined dumbell press for 3 sets
Then to finish .. three sets of cable crossovers
If your chest is'nt cooked after this then i suggest you up your intensity and or cut down on your rest between sets
Pre defete and warm up with dumbell flies .. two sets is lots
Over to the dip bar for 4 sets of 15 , weighted or not depends on your strength but you should fail between 12 and 15
Now go to the flat bench and do 3 sets of 10 with about 1/2 the weight your use too using as your chest should be scored by now ...
Inclined dumbell press for 3 sets
Then to finish .. three sets of cable crossovers
If your chest is'nt cooked after this then i suggest you up your intensity and or cut down on your rest between sets
jpt
New member
arch09 said:Heavy Dips are the only way to go -- better than benching -- don't forget to get a couple of forced dips in there after failure, makes all the difference in the world. Personal best is 355lbs by 2 reps
holy poop batman!!! that's alot of fawking weight haha!
i used to do them with 45lbs and get 5-8 reps...i guess all in was 235lbs. that's impressive man...congrats
boxerjake
New member
jpt said:
Bro ... if your lucky enough to be in a gym that has a weighted dip machine you would be frickin amazed at how you can change your chest in a few short months with it ..
Most guys ask " how much can you bench ? " .. your responce should be " how many dips can you do "
Old time trainer at our gym has all these one liners :
Wanna rip ? ya gotta dip !
Wanna grow ? ya gotta Row !
Ya aint trainin if ya aint squatin !
He's a funny old shit who has forgot more about training the human body then most of us have yet to learn ... He defected from poland or some eastern block country where he trained there olympic weight lifting team back in the 60's and 70's when the russians had the upper hand in chemical enhancement .
Extra_Strong
Well-known member
shoulder placment can also effect working your chest.
while doing dips if you keep your shoulders elevated to your ears during the movment it will take some of you chest out of it.
while doing dips if you keep your shoulders elevated to your ears during the movment it will take some of you chest out of it.
C
curgeo
Guest
You can do a couple subtle things to chain the emphasis
When dipping for chest:
Keep your elbows wide
Tuck your chin to your chest as this will force you forward and put more emphasis on the chest and shoulders.
Put your feet slightly out in front of your body.
For tris:
Keep your elbows in tight.
Keep your body....perpendicular to the ground.
Come down until your bicep meets your foream.
Press up and almost lock out.
These really do make a lot of difference, but as with anything, if it causes any pain or shoulder strain don't do the exercise.
When dipping for chest:
Keep your elbows wide
Tuck your chin to your chest as this will force you forward and put more emphasis on the chest and shoulders.
Put your feet slightly out in front of your body.
For tris:
Keep your elbows in tight.
Keep your body....perpendicular to the ground.
Come down until your bicep meets your foream.
Press up and almost lock out.
These really do make a lot of difference, but as with anything, if it causes any pain or shoulder strain don't do the exercise.
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