Dips

[giangrosso]

i need a little help with this exercise as im adding this to my routine!! i have tried it but this reason i havent been doing it regular is i think im doing the technique wrong for it to hit my chest as my triceps get worked more. i know it does tris but i want to get that blasting feeling on my chest.

any good pictures or help would be great.
cheers

[Flexor]

Notice in the first one his elbows are flared out from his body, his hands are spaced wider and he is leaning forward slightly more at the top of the dip.

http://www.exrx.net/WeightExercises/...tChestDip.html

---------------------------------------------------------------------------------------------------

Here his hands are closer together and arms tucked in by his sides and he ends up vertical after the dip.

http://www.exrx.net/WeightExercises/.../WtTriDip.html

[giangrosso]

so really its more pushing the elbows outwards. cheers for the pics by the way

[Flexor]

so really its more pushing the elbows outwards. cheers for the pics by the way

yes, but also slightly wider hand spacing if the bars allow it. Also a slight forward lean with target the chest more.

[Kale]

The dip bars I use are adjustable. You need a wider grip to hit the chest and a narrow grip to hit the tri's, if you get it right you will definitly feel it in the right place.

[Papi93]

yes, but also slightly wider hand spacing if the bars allow it. Also a slight forward lean with target the chest more.

I agree with Flexor on this one.

[Flexor]

You will also hit the chest by leaning forward with your elbows backwards and tucked in, because of an extreme stretch. Chest dips will target the chest well and hit the triceps in a basic sort of way, but tricep dips will hit the triceps well and hit the chest well too.

Also don't forget the lats and traps are involved, the lower trap fibres are performing downward rotation and depression of the shoulder blades. The lats are adducting the arms downwards, and although they are in a mechanical disadvantage they are active. Just in the same way, the chest is quite active during pullups although it is at a disadvantage due to external shoulder rotation.

[Papi93]

In which exercise could you guys use more external resistance in: triceps dips or chest dips? I go use more in the triceps dips.

[Flexor]

In which exercise could you guys use more external resistance in: triceps dips or chest dips? I go use more in the triceps dips.

I think I use the same weight. Sometimes I do chest dips with a narrower hand spacing, instead of 2 sets of each type. It is in that exercise I can use the most resistance, and I am working both tris and chest equally hard.

[Papi93]

I think I use the same weight. Sometimes I do chest dips with a narrower hand spacing, instead of 2 sets of each type. It is in that exercise I can use the most resistance, and I am working both tris and chest equally hard.

Same here. Flipping the handles out, always reduced the amount of resistance that I could use. With some of them that really wide, it feels like your doing the iron cross, at the top of the range.

[Flexor]

Same here. Flipping the handles out, always reduced the amount of resistance that I could use. With some of them that really wide, it feels like your doing the iron cross, at the top of the range.

I would love to be able to do an Iron Cross, my dad has done that. Not sure how my shoulders would like it, but I know what you mean about the very wide dips. It feels like an Iron Cross.

[Papi93]

I would love to be able to do an Iron Cross, my dad has done that. Not sure how my shoulders would like it, but I know what you mean about the very wide dips. It feels like an Iron Cross.

I would think it would take tremendous lat, bicep, flexor flexor, and core strength to perform. The dudes that are good at the rings, usually, have tremendous degrees of hypertrophy in these areas.

[Flexor]

I would think it would take tremendous lat, bicep, flexor flexor, and core strength to perform. The dudes that are good at the rings, usually, have tremendous degrees of hypertrophy in these areas.

Yeah they do, takes chest strength as well. That is the look I want.

[Papi93]

Yeah they do, takes chest strength as well. That is the look I want.

We were talking about torn biceps on another thread. I believe gymnasts have torn their biceps while performing the iron cross. Are their palms facing down at the bottom of the exercise?

[Flexor]

We were talking about torn biceps on another thread. I believe gymnasts have torn their biceps while performing the iron cross. Are their palms facing down at the bottom of the exercise?

Palms down yes, and I agree about the stress on the bicep tendons with the iron cross. There is no other way to grip the rings during the iron cross, the joints don't allow it.

[Papi93]

Speaking of dips, gymnasts do a hell of a lot of those (with the parallel bars that is).

[Flexor]

Speaking of dips, gymnasts do a hell of a lot of those (with the parallel bars that is).

Gymnasts are well developed because dips and pullups are very important in their routines. It shows that those two exercises are amazing at building size and strength.

[Papi93]

Gymnasts are well developed because dips and pullups are very important in their routines. It shows that those two exercises are amazing at building size and strength.

Pullups from all the uneven-bar training. They train with their bodyweight almost everyday don't touch weights. Some of them have builds bodybuilders would love to have.

[Flexor]

Pullups from all the uneven-bar training. They train with their bodyweight almost everyday don't touch weights. Some of them have builds bodybuilders would love to have.

I like bodyweight exercises a lot. You can develop tremendous endurance and strength at the same time. Sometimes I just whack out unweighted pullups and dips for fun with little break in between.

[Anabolic CEO]

I done dips last night. God i love dips. Do you guys use weights with your dips?

[Flexor]

I done dips last night. God i love dips. Do you guys use weights with your dips?

I use two 20s in a backpack.