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The Dip !

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  • The Dip !

    The recent thread about Bench Presses got me thinking. As I mostly workout at home with limited equipment and space the Bench press hasn't really been a feasible exercise for me.
    As such my main chest exercise has been the parallel bar dip. Some people find it hard on their shoulders but in all my years of doing heavy dips I've never had any shoulder pain. I have on occasion had pain in my elbows but that was down to not warming up.

    I usually begin my chest workouts with heavy dips and then go onto Dumbbell bench presses once my pecs are fairly fatigued. Doing this routine I've never had any problems building a decent sized chest.

    Let's hear your views on this exercise that someone once called the Upper body squat.


  • #2
    Love em! Whenever I fail an overhead or bench press attempt, it's always because my triceps can't lock it out. After I started doing dips, especially weighted ones, my lockout strength improved significantly. My arms are a little bigger now, too . I haven't had time to do them for a few weeks but can't wait to get back into the habit.
    In matters of style, swim with the current. In matters of principle, stand like a rock.

    This message has been intercepted by the NSA, the only branch of government that listens.

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    • #3
      I think I'll have to work up to those chains. I'm still using body weight.

      PS I'd like to build some chest.
      Primal since 9/24/2010
      "Our greatest foes, and whom we must chiefly combat, are within." Miguel de Cervantes

      Created by MyFitnessPal.com - Free Weight Loss Tools
      MFP username: MDAPebbles67

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      • #4
        Originally posted by Pebbles67 View Post
        I think I'll have to work up to those chains. I'm still using body weight.

        PS I'd like to build some chest.
        Body weight dips are still good going ! For anyone struggling to do body weight dips you can always place a bench near to the dip stand so you can place your feet on it to take some of the weight.

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        • #5
          How about this for beastly, the legendary Pat Casey !

          In 1962, Casey recalled, “My last workout on dips was one of my marathon sessions. At a bodyweight of 300 pounds, I used a 250 pound dumbbell to perform 200 repetitions. I started with sets of five reps, dropped to four, and gradually descended to singles. On occasion, I’d knocked out 100,000 pounds within an eight-hour period.”


          He sometimes used up to 380 lbs of extra weight !!!!

          http://legendarystrength.com/pat-casey/
          Last edited by OldSchhool; 01-02-2014, 06:14 PM.

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          • #6
            I got to do dips with some heavy chains last time I visited my brother and went to his gym. I like the weight on my shoulders more than I like it on my hips, which is my only choice at home. Hopefully I will stumble across some heavy chains at a garage sale or on craigslist. I don't remember ever going much over 90# of added weight though. 380's a bit beyond my capabilities.
            The Champagne of Beards

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            • #7
              The good thing about the dip is that you don't need a spotter and can go beyond concentric and eccentric failure if desired...
              "All truth passes through three stages. First, it is ridiculed. Second, it is violently opposed. Third, it is accepted as being self-evident."

              - Schopenhauer

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              • #8
                Those are some good things about the dip. Also, they can be loaded incrementally. And they allow you to move some serious weight with your upper body. And some people who can't bench press comfortably or with out injury find dips to be a useful alternative. There are tons of good things about the dip. It's even been called the upper body's squat. Now that's some high praise!
                The Champagne of Beards

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                • #9
                  I got some gymnastics rings for Christmas, doing dips on those is way harder for me! I need to work on going deep into the dip much more now.

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                  • #10
                    Originally posted by Canuck_Cam View Post
                    I got some gymnastics rings for Christmas, doing dips on those is way harder for me! I need to work on going deep into the dip much more now.
                    Be careful. Ring dips are a different animal. Much easier to tear up a shoulder with them than on fixed parallel or slightly angled bars.
                    The Champagne of Beards

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                    • #11
                      Originally posted by RichMahogany View Post
                      Be careful. Ring dips are a different animal. Much easier to tear up a shoulder with them than on fixed parallel or slightly angled bars.
                      Thanks for the heads up. Any tips? Make sure I lean forward as opposed to completely vertical?

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                      • #12
                        My advice would be to find something else to use the rings. Sorry, I'm not much of an expert on the exact biomechanics, but I know if you can't keep the rings from moving out away from you, you can make your shoulder go kerplooey.
                        The Champagne of Beards

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                        • #13
                          Originally posted by RichMahogany View Post
                          My advice would be to find something else to use the rings. Sorry, I'm not much of an expert on the exact biomechanics, but I know if you can't keep the rings from moving out away from you, you can make your shoulder go kerplooey.
                          Well that certainly makes sense. I have found that the front of my shoulder, near the clavicle hurts a bit at the end of bar dips. I think it's cause I was too vertical before I started playing on the rings

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                          • #14
                            Originally posted by Canuck_Cam View Post
                            Well that certainly makes sense. I have found that the front of my shoulder, near the clavicle hurts a bit at the end of bar dips. I think it's cause I was too vertical before I started playing on the rings
                            Could be that the bars are too far apart. I don't even attempt dips on bars that are >22" apart. I have narrow shoulders and the angle is uncomfortable if they're too wide. If I were to try ring dips, I'd make sure to keep them tight to me and be ready to abandon any rep if I felt unable to keep the rings from traveling away from me.
                            The Champagne of Beards

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                            • #15
                              Originally posted by RichMahogany View Post
                              Could be that the bars are too far apart. I don't even attempt dips on bars that are >22" apart. I have narrow shoulders and the angle is uncomfortable if they're too wide. If I were to try ring dips, I'd make sure to keep them tight to me and be ready to abandon any rep if I felt unable to keep the rings from traveling away from me.
                              I never thought about the width, for whatever reason. Thanks for the advice on the ring safety though!

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