Wide Grip Dips

[Conan21]

I've been doing a lil experiment for chest training. I struggle somewhat with chest developement and have been stagnating so i decided to try something different. I remember reading in a leo costa book that movements where u move your body through space are the best muscle builders b/c they are usually the most natural types of movements. pull ups, squats, deadlifts, etc.

I've been doin nothing but wide grip with my chin down for the last few weeks and i've been getting alot stronger and my chest is looking a whole lot better. the movement feels very natural and easy.

very surprised how much more effective my same workout is just by doing a different exercise.

 

[RicPhoenix]

Great.

I use wide grip dips too at the end of my workout. Sometimes I try close grip also when doing triceps.

When doing the dips to hit triceps do you go deep ? or only to a 90 degree bend in the elbow?

 

[Conan21]

Ric

the dips bars i have are kind of of backward V shape. attached to a power rack. can walk in and out them on both sides.

For chest i do them wide grip and keep my head down and keep my body upright.

I like em triceps as well, but i do those on the very ends of the bars, where it is most narrow and i cup my hands around the end of the bar instead of regular grip, and only go down half way or so with my head looking up; that seems to work the best for me. it kind of seems it starts hitting your chest too much when u go all the way down, even with narrow grip.

 

[LATS]

best chest exercise there is... if done properly...

 

[bigbaldbulldog]

all i have access to is the basic t-shaped bar but as long as you keep elbows flexed out will ya get the same effect?

 

[Coopie]

?

I read a while back:

Dips for Chest
Elbows out, chin on chest, lean into the movement (forward)

Dips for Triceps
Elbows in, head up - looking forward, straight up and down motion (no leaning forward)

Does that make sense to people? - that's how I've been doing them forever!

 

[DIEZEL666]

Dips are my bread and butter exercise for my chest. I may have to switch soon though because I am running out of options on how to add weight. I can currently dip my bodyweight plus 145lbs for sets of 6-8 reps. The chain on my belt isn't long enough to hold any more plates. Also, getting into position with that much weight is starting to be a pain in the ass.

 

[bigbaldbulldog]

I read a while back:

Dips for Chest
Elbows out, chin on chest, lean into the movement (forward)

Dips for Triceps
Elbows in, head up - looking forward, straight up and down motion (no leaning forward)

Does that make sense to people? - that's how I've been doing them forever!

Hey Coop...sounds good to me and that is right you've been doing them right

 

[Coopie]

Thanks bigbaldbulldog!

BTW, anyone else have this problem...

I need to add 2-45 plates to my dips in order to get below 10 reps. I go down as far as I can until my elbows start to feel pressure, but it seems as if I have grown exceptionally strong on this exercise.

Bodyweight (about 210 currently) for set 1 will yield 15 reps
Add 45 lbs... 10-12 reps
Add another 25 plate... 8-10 reps
Add the second 45 plate... 6-8 reps

And that's at the END of the workout!

 

[DIEZEL666]

Coopie, it sounds like you are running into the same problems as me. I currently use 3 45lb plates plus a 10lb plate for 6-8 reps. Just getting this into postition is becoming a burden.

 

[Coopie]

I hear ya Diezel!

I have enough trouble getting into position w/ 2 plates swinging between my legs!

One option: Switch to a dumbell instead of plates. So, when you use the dip belt w/ the chain just wrap the chain around a dumbell of the weight you need. In other words, stand a dumbell on it's end - wrap the chain around the handle portion, attach chain to belt. You're golden...

I tried that today and it worked better than trying to maneuver w/ the plates!

So today, for my final exercise, I did 4 sets of dips:

set 1 - bodyweight
set 2 - added a 25 lb dumbell
set 3 - added a 50 lb dumbell
set 4 - added a 75 lb dumbell

Worked like a charm!

 

[DIEZEL666]

Coopie, the only problem with that is the DB's in my gym only go up to 120lbs. I'm already past that. I guess it's time to start looking for a new gym.

 

[Coopie]

Bring a Honda Civic to the gym - hook it to the dip belt - you'll be all set!

 

[thebiggest]

throw some chains around ur neck in addition to the plates hanging from ur waist

 

[Golgo13]

throw some chains around ur neck in addition to the plates hanging from ur waist

The chains must be done with combat boots on and you must be heavily oiled up... The only way to be hardcore.

 

[Tom]

Coopie, it sounds like you are running into the same problems as me. I currently use 3 45lb plates plus a 10lb plate for 6-8 reps. Just getting this into postition is becoming a burden.

why not keep the weight the same but try to get yourself up to 4 sets of 12 instead of 6-8....you will grow.

 

[cachexic]

I read a while back:

Dips for Chest
Elbows out, chin on chest, lean into the movement (forward)

Dips for Triceps
Elbows in, head up - looking forward, straight up and down motion (no leaning forward)

Does that make sense to people? - that's how I've been doing them forever!

Makes perfect sense to me, and that is exactly how I've been doing them as well.

Dumbbell/barbell presses don't even really get my chest sore these days. But some nice weighted dips, leaning forward, going all the way down and feeling that stretch? Shit, man. So fucking sore in the morning, even with perfect nutrition/rest.

 

[kdtl61]

I'm diggin that line drawing. Like to post that up on my gym wall.
I have always used heavy db dips for tris only. Rarely for any chest work. Looks like next weeks chest dips are on my schedule.

 

[penance]

the added weight should be distributed over the shoulders ala Branch Warren chain dips. This will place the center of gravity forward.
This can be done with a strap and cliphook.

 

[kingpeon]

the added weight should be distributed over the shoulders ala Branch Warren chain dips. This will place the center of gravity forward.
This can be done with a strap and cliphook.

Great advice!