Weighted dips and overhead press is the ultimate combination that Bill Starr used to recommend. This provides perfect size gains and has carryover to all the major movements. You've effectively taken one of the best weighted calisthenics movements, with one of the strictest presses in standard weight training. Combine the two, and you're flying! Btw, I'm aware that the dips are a vertical press but I don't refer to it as such since the muscles involved more resembles a deep bench press. Just wanted to make that clear. Wishing you the best of gains!
I'm working out at home right now because it's hot during the summer and I like to work out at home in the summer and keep to myselfI have a power tower in my house and a lot of work out equipment but I don't have barbells yet my question is can I do this combo with double kettlebells one in each hand as a substitute will it still do the same for me I personally love the overhead press
AlphaDestiny Can weighted Push-Ups be an alternative for weighted Dips? I’m 16 and sternum hurts to do dips. I can assure you I’m doing everything correct so I think the problem is my age and the fact that area is still developing.
I can't back this video enough! Standing press has always been a stubborn lift for me, but my weighted dips shoot up like crazy. When I began combining both, not only did my training become more fun in general, but my shoulders blew tf up!
honestly when I started doing dips my shoulders blew up. they legit turned into boulders after doing them for a month. I had never seen much shoulder improvements before doing dips so I highly recommend them!
First time I found out about this system was when you did it in the bearmode days (early 2017), got super inspired and ever since I started doing it I got stronger all around. Got up to a 230lbs OHP and 180lbs dip @ 220lbs bw. I absolutely recommend it to everyone. Best gains of my life following your advice hands down. Keep up this amazing content!
Raymond Richards Main aspect that helped me the most was specializing in these two movements, dedicating a lot of time to improving them. I've been doing them for about two years with a full body setup 3x/week. Generally, I've used all the things Alex has talked about with concurrent training: intensity (3x3 3x5 5x5 etc.) and volume (3x20 5x20 10x10). Also my favorite, starting with a weight that I can do for 5 reps and building up over time until I can hit 10. Recently hit 185lbs x 10 OHP with this. So nothing special, just started focusing on them and doing them frequently. Also be sure to include accessories, lots of extensions which will help you out tremendously. Good luck!
@@hercules9737 Hey, could you please give us a rough sample of full body three days a week, using concurrent periodization? So do you have 2 volume days and 1 intensity? What's are the sets and reps for the exercises?
To those replying I can confirm both remain a staple on my upper body days. Just so people know I’m 6’4 and went from being incredibly underweight (eating disorder), so was around 63 kilos when I first started my journey back in 2019. I now weigh 102 kilos, with a decent body fat percentage, not sure what exact but I’m probably around 20% ish and feeling strong and healthy. As for the dips, I’m repping two 20 kilo plates and am working towards a 2 plate OHP. Keep on grinding lads, consistency and good cooking is key
A word of caution for lifters in general from my own mistakes and experience: Don’t forget to periodically include unilateral pressing exercises like the Z press, ESPECIALLY if you are still building a stable and powerful base. I say this because I love the OH barbell press - but unfortunately over time due to lack of attention to form I developed a minor deficit in my right shoulder... which then led to a further imbalance of strength over time, which then led to a straight up injury (all over the course of 3 months). The injury was a very painful but mild cartilage separation. I initially tried to ignore this (“man up” and all that BS) and proceed with the presses but it just created a worse deficit and imbalance to the point where it was obviously asymmetrical in the mirror AND I could no longer do dips or pressing at all. My fix for this was I abandoned all pressing activity other than very light benching for mobility, doubling my omega 3 intake in my diet and doing daily flexibility and stretching exercises for both shoulders. Over 2 months I nursed my shoulder back to health to where the pain was gone and I could begin reforming my shoulder stability. I used one arm dumbbell presses exclusively starting with light weights until both shoulders were equal in strength and visual hypertrophy. I also did all my lifts in front of a mirror to assure symmetry of form. I was very lucky to have been able to rehab back to normal and fix my mistakes because it could have been a lot worse had I stayed ignorant and proud. Unilateral exercises now make up at least of 50% of my shoulder work. The Z press with a hold was monumental in my rehab and is still a staple of my routine. Don’t make the same mistakes I did!
So what u are saying is u developed an imbalance in your right shoulder. If you did dumbell OHP you would lnt have gotten this issue bcuz of the equal weight.
Zeno Oh Sama What I’m saying is unilateral exercises force you to develop balanced strength because the other side is not there to accidentally compensate.
I’ve been doing this combination for a long time & I think it’s the best push combo for your upper body. I haven’t done Bench Press in a long time but when I do it shoots up
@@JorgeGonzalez-sx7fk Close grip bench with the same grip width you do your ohp with is the best in terms of carryover man. Weighted dips are phenomenal too though, simply because they just blast your triceps.
Do you alternate between the two exercises during your workout? Or do you do OHP all at once and then dips all at once (or vice versa)? Hope you can reply soon im about to do this workout
@@raviamin2820 depends on your level of advancement. I'm currently rebuilding my size and strength coming back to the gym. So I am using the OHP for my max effort lift 1×1-6. Pushing for more reps over the course of 3 weeks. Following up with 5×5 of weighted dips. The I follow up with my upper back, rear delt and tricep work. However there are a TON of ways yo program this.
Have been doing this for 3weeks now, saw this video just now and I’m glad I wrote myself a programme worthy of your praise man!! Just wanted to get good at dips and o.h press so I put them together.
I’ve done this for years. Actually avoided horizontal pressing for a long time because my chest was bigger than tris and shoulders, and just did dips and OHP etc. I get into flat bench when I feel competitive with my friends.
Uhm and just out of interest- your flat bench is still „competetive“ even your Really Not doing it often? So dips and OHP are gonna preserve your strength in the bench?
This combo is the realest but keep in mind that you will slowly progress in these. People would rather do 5 shoulder machine exercise instead of doing these lol
Always great advise. I started noticing lingering aches with certain lifts, so I simplified my routine to save my joints for the long haul. I love dips but my shoulders don't like them anymore. I literally do 3 total exercises per workout on my PPL split. Overhead press, weighted push ups and tricep push downs are all I need on push day to keep myself fit and strong.
@@tanishqware1858 I focused primarily on hypertrophy for the longest time, finally filled out my frame (I'm 6'2). Recently started getting back into strength. Haven't done dips in ages but pr ohp is 105 for one.
You should try OHP and Pull ups. I don't really know why but the first set of pull ups after my OHP is fucking dope. I pull up extremely fast. Try them with super set.
Ahh yes, been doing my PUSH/pull workout for like 1 year now, and im used to skipping chest, so basicly it turns out to be ohp n dips as fundamentials anyways, great combo and a great experience
Those may be the ultimate push combo but the ultimate pull combo to increase your deadlift is pull ups and pendlay rows. Coincidently , it also includes one calisthenics movement and one weight lifting movement.
Starting this combo, but I’m gonna do db overhead press, Also adding weighted chin ups to this combo. For the full upper builder. Gonna destroy this new plateau
Shoulder press with arms flared will give you better shoulders. overhead press involves more triceps, upper chest and stimulate much more front delts. I tried it out for awhile, and my side delts were laging untill i started doing shoulder press with flared elbows again. But its an better overall exercise, but not for shoulder gains. As for dips it will improve your lower chest, the lower chest comes easy for the majorty of people, thats why im not doing it. it will only make my lower chest bigger and throw off my symteri. Its an very good latheral tricep exercise, but if you already benching you dont realy need dips. But adding dips will make your bench go up big time, personaly i flare my elbows more, because when im pulling my elbows close to my body its almost only triceps. As for when i flare i got so much more chest work, after a half year benching like that i saw sick sick results. I had to drop the weight a bit, since i was used to press with the triceps. But again my chest got bigger, it was worth it. Just my take on it :)
Im going for weighted one arm pushups and overhead press, nothing will make you stronger than that, also it carries over extremely well to combat sports
Yup you wont be the best bencher, i probably suck at bench tbh, but that doesnt mean you wont get strong. Imo the one arm pushup makes you stronger overal than the benchpress.
@Jeremie Mazza for the stabelisation aspect you should not have you feet touchig together, the stance you take in traditional boxing is perfect, lot of people go to wide and do half reps(that wont do anything for you), or they have their legs so close that its just a balance exersize, in that case you are better of doing one arm one leg pushups, its less stiff and give you more benefits. You could do them weighted as well
I was maxing on weighted dips earlier and my cousin and I were talking about how dips are kinda like a reverse shrug. At the bottom of the movement your upper back and traps are being contracted. I also had this idea that when going heavy on weighted dips with a slingshot, there is possibly more of a stretch since the weight is below the sling and is pulling you down. So potentially you could be getting a bit more out of the slingshot than you might initially realize and therefore have an even better overload.
Always prefered dips over bench press, although I rotate here and there to just test the bench. At the same time OHP is my all time favourite exercise along with pullups, so I like to do that and dips every 3-4 days although I do them on seperate full body days for primary movement. I consider bench press to be slightly overrated as it's literally not the best option for neither triceps or chest, let alone shoulders. Dips are greater for chest, OHP for shoulders, while triceps again is stimulated better with those or at least close grip benching/accessories. I feel like the barbell bench press along with conventional deadlift are more about strength testing to see where you at rather than actually for bodybuilding. They work, but there are better options.
Never strong like you in dips like you At my peak I weighed 186 pounds, I could add up to 40 kilos I think probably a bit more doing dips I was far more stronger then my bench press Love overhead pressing as well to great exercises like you said made for each other
I do this right now. Thickens up the chest, shoulders, and triceps like nobody’s business. Follow me on my channel if you’re interested in seeing what this type of training yields on a slightly above average height frame. Will be posting frequently to motivate and inspire.
There are some other good ones too: squat and dumbbell pullover combo. Also, row and military press combo. But the ultimate killer........walking lunge and front squat combo ...... will make you cry.
Hi bro ! I am actually doing weighted dips only and for around 1 month I’ve been stagnating (sorry if I said it incorrectly, English isn’t my native language). I feel like I am no more evolving and getting stronger and was very interested in your video. Doing another pushing exercice like OHP to gain more strength on weighted dips is a really great idea. Hope it will work and thanks for the video bro, keep it up 👌💪🔥
O Hell yea. How-bout over head press, dips and curls/reverse curls!!! That’s gonna be my next workout I gotta be careful with stressing my back though standing too much pushing weight I’ve had to rebuild my novice system and I’m 44 I’m finally at the point where I look Awsome (during my work outs LOL) but I’ve made a huge comeback I want to also be proof you can reconnect/connect and rebuild no matter the age, genetics and stay natural. We’re the real experiment🔬
These have been my primary upper body pushing movements for years. The only thing is once I got to a certain point, I felt they were both too neurally fatiguing to progress with at the same time.
I have been doing ohp and two triceps exercises for awhile with success on a conjugate style of training, was just thinking of adding ring dips for a cycle and see what happens... this video made me decide to do it! I have no bench so what else is there to lose!!
Hey Alex, would you say seated dumbell shoulder press is as gain beneficial for the shoulders like the overhead press is? Second question: Does it make any difference if you do your dips and OHP on different sessions or do you have to do them both in one sessions to get the benefits you mentioned?
To me the standing barbell/dumbbell overhead pre$$e$ developed my upperback and triceps longhead more than anything else although my max is slowly moving up.
In what order should you train these I started my training last time with OHP and it made my incline bench way weaker Im new to weightlifting I did a little bit of weighted calisthenics before I will definitely start doing weighted dips again because it built my chest very well and no exercise gives me a pump like the dip The problem is I want also to grow my upper chest but also my shoulders But when I start with specially front delts Im way weaker in chest training but I naturally got a big chest and my shoulders lack more specially side and rear delts What kind of order would you do? I was thinking of Incline dumbbell benchpress lateral raises dumbbell weighted dips lateral raises on cable tower (because the dip bar is on the 1st floor right next to the cable tower I use for side delts and normally I only train on the 2nd floor) Military press And then some tricep exercises maybe for push day or how would you do it
Weighted dips and overhead press is the ultimate combination that Bill Starr used to recommend. This provides perfect size gains and has carryover to all the major movements. You've effectively taken one of the best weighted calisthenics movements, with one of the strictest presses in standard weight training. Combine the two, and you're flying! Btw, I'm aware that the dips are a vertical press but I don't refer to it as such since the muscles involved more resembles a deep bench press. Just wanted to make that clear. Wishing you the best of gains!
I'm working out at home right now because it's hot during the summer and I like to work out at home in the summer and keep to myselfI have a power tower in my house and a lot of work out equipment but I don't have barbells yet my question is can I do this combo with double kettlebells one in each hand as a substitute will it still do the same for me I personally love the overhead press
Please mirror your account to Bitchute.
Knuckles to the ceiling or thumbless grip?
Thought you was talking about legendary dr rackpull
AlphaDestiny
Can weighted Push-Ups be an alternative for weighted Dips? I’m 16 and sternum hurts to do dips. I can assure you I’m doing everything correct so I think the problem is my age and the fact that area is still developing.
Overhead pressing and weighed dips go together like bacon and heart attacks. They compliment each other extremely well.
@Sean Francis Waters Lancaster Did you not understand his comment?
There must be another person with the same name and photo as you man, youre just everywhere
🤣
More like margarine
Lucas Rufino Dudes got a whole organization of people running these profiles occupying every possibe topic of videos.
I can't back this video enough! Standing press has always been a stubborn lift for me, but my weighted dips shoot up like crazy. When I began combining both, not only did my training become more fun in general, but my shoulders blew tf up!
Fantastic!
honestly when I started doing dips my shoulders blew up. they legit turned into boulders after doing them for a month. I had never seen much shoulder improvements before doing dips so I highly recommend them!
Front or side delts?
Yoo how did u learn dips🥲
@@justsomeguywithahugepens8940 mostly front and middle, i would recommend just adding a rear felt move and you will have perfect delts
how do dips even target lateral head?
@@justsomeguywithahugepens8940side delts too bro.
First time I found out about this system was when you did it in the bearmode days (early 2017), got super inspired and ever since I started doing it I got stronger all around. Got up to a 230lbs OHP and 180lbs dip @ 220lbs bw. I absolutely recommend it to everyone. Best gains of my life following your advice hands down. Keep up this amazing content!
Hercules 97 is there a general programming structure he’s talked about on this? More specific than the 6 x 6 thing? Or what have you used?
Raymond Richards Main aspect that helped me the most was specializing in these two movements, dedicating a lot of time to improving them. I've been doing them for about two years with a full body setup 3x/week. Generally, I've used all the things Alex has talked about with concurrent training: intensity (3x3 3x5 5x5 etc.) and volume (3x20 5x20 10x10). Also my favorite, starting with a weight that I can do for 5 reps and building up over time until I can hit 10. Recently hit 185lbs x 10 OHP with this. So nothing special, just started focusing on them and doing them frequently. Also be sure to include accessories, lots of extensions which will help you out tremendously. Good luck!
@@hercules9737 Hey, could you please give us a rough sample of full body three days a week, using concurrent periodization? So do you have 2 volume days and 1 intensity? What's are the sets and reps for the exercises?
Won't the ohp + dip combo lead to lagging upper chest?
@@methylacetate3347 ohp hits upper chest
Please do a full day of eating video/ day in the life vlog. It would be super interesting and informative!
First time I'll love to watch this kind of vid
We have been asking this for 3 years
Yes
Thank you for always getting right to the point. No useless intro and summary of what the video is going to cover. Awesome 👍
Honestly have only been doing this for a few weeks and my entire upper body is blowing up. Really good shit man.
2 years later - what are your views on this combination? Still love it? Think it could be improved somehow?
bump
Bump
Got so big you blew up. Rip
To those replying I can confirm both remain a staple on my upper body days. Just so people know I’m 6’4 and went from being incredibly underweight (eating disorder), so was around 63 kilos when I first started my journey back in 2019. I now weigh 102 kilos, with a decent body fat percentage, not sure what exact but I’m probably around 20% ish and feeling strong and healthy. As for the dips, I’m repping two 20 kilo plates and am working towards a 2 plate OHP. Keep on grinding lads, consistency and good cooking is key
I tried this combo about a year ago, when I realised the natural movement of the two vertical presses. Feels awesome. Great vid, thanks bro
A word of caution for lifters in general from my own mistakes and experience:
Don’t forget to periodically include unilateral pressing exercises like the Z press, ESPECIALLY if you are still building a stable and powerful base.
I say this because I love the OH barbell press - but unfortunately over time due to lack of attention to form I developed a minor deficit in my right shoulder... which then led to a further imbalance of strength over time, which then led to a straight up injury (all over the course of 3 months). The injury was a very painful but mild cartilage separation. I initially tried to ignore this (“man up” and all that BS) and proceed with the presses but it just created a worse deficit and imbalance to the point where it was obviously asymmetrical in the mirror AND I could no longer do dips or pressing at all.
My fix for this was I abandoned all pressing activity other than very light benching for mobility, doubling my omega 3 intake in my diet and doing daily flexibility and stretching exercises for both shoulders. Over 2 months I nursed my shoulder back to health to where the pain was gone and I could begin reforming my shoulder stability. I used one arm dumbbell presses exclusively starting with light weights until both shoulders were equal in strength and visual hypertrophy. I also did all my lifts in front of a mirror to assure symmetry of form. I was very lucky to have been able to rehab back to normal and fix my mistakes because it could have been a lot worse had I stayed ignorant and proud.
Unilateral exercises now make up at least of 50% of my shoulder work. The Z press with a hold was monumental in my rehab and is still a staple of my routine.
Don’t make the same mistakes I did!
So what u are saying is u developed an imbalance in your right shoulder. If you did dumbell OHP you would lnt have gotten this issue bcuz of the equal weight.
Zeno Oh Sama
What I’m saying is unilateral exercises force you to develop balanced strength because the other side is not there to accidentally compensate.
pencil Yes
pencil dumbbell OHP, Cable lateral raises and cable rotator cuff are literally the Trio for each head and they are all unilateral exercises
cheers for taking the time to write that bro
I've inadvertently been doing only these two exercises for my main pressing and Alex is right. Been making mad gains
These have been my main two push exercises for a long time now. I'm jacked. You dont need to bench if you dont want to
What if I mix those two with heavy bench press on strength day
@@bekabeka71 not necessary
@@justinoppermann3997and so what
I’ve been doing this combination for a long time & I think it’s the best push combo for your upper body. I haven’t done Bench Press in a long time but when I do it shoots up
Are you me?
My AD press, dips and incline db bench skyrocket when I do them together!
I do it for years and i agree Alex Dips + Ohp are Perfect combo
Tersti00 flat bench, carries over better to the ohp than dips anyways
@@JorgeGonzalez-sx7fk Close grip bench with the same grip width you do your ohp with is the best in terms of carryover man. Weighted dips are phenomenal too though, simply because they just blast your triceps.
Do you alternate between the two exercises during your workout? Or do you do OHP all at once and then dips all at once (or vice versa)? Hope you can reply soon im about to do this workout
@@raviamin2820 depends on your level of advancement. I'm currently rebuilding my size and strength coming back to the gym. So I am using the OHP for my max effort lift 1×1-6. Pushing for more reps over the course of 3 weeks. Following up with 5×5 of weighted dips.
The I follow up with my upper back, rear delt and tricep work.
However there are a TON of ways yo program this.
5 years later and this msg still holds its weight 💪🏾
You've come a long way Alex, you've improved a ton in every aspect and look way better. Dope hair cut and beard esspecially
Have been doing this for 3weeks now, saw this video just now and I’m glad I wrote myself a programme worthy of your praise man!! Just wanted to get good at dips and o.h press so I put them together.
Can you share the program?
I’ve done this for years. Actually avoided horizontal pressing for a long time because my chest was bigger than tris and shoulders, and just did dips and OHP etc. I get into flat bench when I feel competitive with my friends.
Uhm and just out of interest- your flat bench is still „competetive“ even your Really Not doing it often?
So dips and OHP are gonna preserve your strength in the bench?
@@bombastikderteutone6858 yes
THIS VIDEO CHANGED MY LIFE.
This combo is the realest but keep in mind that you will slowly progress in these. People would rather do 5 shoulder machine exercise instead of doing these lol
You are so right. I call them weekend warriors
I've been doing weighted dips (at + 26,25kg now) and curls at home since Covid is around. My arms are bigger than ever. Weighted dips is king
Love your Bill Starr reference and pressing advice
Ive been saying this for years. Complete upper body main movement is a cross between shoulder press and pullups and rows and chest press.
My man, you are looking huge! Don't know what it is specifically but you've improved so much in the past 6 months
Rear delts mostly but it’s his delts in general I think
Always great advise. I started noticing lingering aches with certain lifts, so I simplified my routine to save my joints for the long haul. I love dips but my shoulders don't like them anymore. I literally do 3 total exercises per workout on my PPL split. Overhead press, weighted push ups and tricep push downs are all I need on push day to keep myself fit and strong.
Squats, Romanian DL, dips, military, weighted pullups, really, is all you need.
I already sense new bench records being set because of this combo
Facts
Been doing HSPU weighted against the wall and weighted ring dips all of this year in an intensity/ speed rotation. Gains are ridiculous
Sounds badass AF!!
The quality of your videos keep increasing man, it isn’t going unnoticed.
but your comment is
@@closingdealz why so negative?
Stopped benching due to shoulder pain. Switched it up for dips and incline press, but after seeing this ohp here I come!
what's your strength and hypertrophy progress with ohp and dips after 4 years,brother?
@@tanishqware1858 I focused primarily on hypertrophy for the longest time, finally filled out my frame (I'm 6'2). Recently started getting back into strength. Haven't done dips in ages but pr ohp is 105 for one.
One of the best channels on RUclips. I am getting alot out of your content thankyou.
Overhead Press has helped my bench tremendously, helped put a good 15 lbs on my bench.
It is a really great combo. For assistance I would include some triceps extensions, push-ups and face pulls. Can't go wrong
Agreed brother, that's like the best setup
Would you do this setup on a push day?
Yakup95 yes yes you would
Deficit handstand push-ups/OHP for upper chest.
Flat bench press for middle chest.
Weighted Dips for lower chest.
Alex I’ve learned so much from you my friend. Thanks and btw I’m a 45 ur old old school lifter. I like your style
Tommy Suggs was adamant in his interview with Rippetoe that dips helped improve the OHP and all the York guys did them.
You should try OHP and Pull ups. I don't really know why but the first set of pull ups after my OHP is fucking dope. I pull up extremely fast. Try them with super set.
Best combo I've ever used for upper body.
Dips & OHP will get you looking like Thor asap.
7 Godly Exercises
Squat
Deadlifts
Weighted Dips
Weighted Chins
OHP
Bench
Rows
Zachary Laid Finding Freedom
Thor is fat
And face pulls...
Ahh yes, been doing my PUSH/pull workout for like 1 year now, and im used to skipping chest, so basicly it turns out to be ohp n dips as fundamentials anyways, great combo and a great experience
When are we getting a new naturally enhanced program? I'm wrapping up the last 5 weeks of my cut and i'm ready to start a major bulk and get yolked!
Those may be the ultimate push combo but the ultimate pull combo to increase your deadlift is pull ups and pendlay rows. Coincidently , it also includes one calisthenics movement and one weight lifting movement.
That's right bro, and this will be my next video
i would combine overhead press with pull ups and dips with upright rows
I am on 5/3/1 and my most usual supplemental movement for the OHP is the dips, really a great combo, feels good, and works!
Are you doing boring but Big?
That's fucking perfect for the only calisthenics guys like me with no weights. I just do Dips and Hspu combo.
OHP, Weighted Dips, CGB in that order is all the pressing I've done these past months - Never felt better.
yeah¡¡ i directly changed the bench press with this combination, it feels more natural and it is giving me more strenght
Sets and reps?
What is CGB
Great combinations of compounds exercises! So smart!
Starting this combo, but I’m gonna do db overhead press,
Also adding weighted chin ups to this combo. For the full upper builder. Gonna destroy this new plateau
Shoulder press with arms flared will give you better shoulders. overhead press involves more triceps, upper chest and stimulate much more front delts. I tried it out for awhile, and my side delts were laging untill i started doing shoulder press with flared elbows again. But its an better overall exercise, but not for shoulder gains.
As for dips it will improve your lower chest, the lower chest comes easy for the majorty of people, thats why im not doing it. it will only make my lower chest bigger and throw off my symteri. Its an very good latheral tricep exercise, but if you already benching you dont realy need dips. But adding dips will make your bench go up big time, personaly i flare my elbows more, because when im pulling my elbows close to my body its almost only triceps. As for when i flare i got so much more chest work, after a half year benching like that i saw sick sick results. I had to drop the weight a bit, since i was used to press with the triceps. But again my chest got bigger, it was worth it. Just my take on it :)
flared elbows will wreck ur rotator cuffs over time
@@jackmajor3466 been lifting like that for 12 years. no shoulder problems.
Bench >>>>
Awesome Video man!
I prefer changing OHP with Handstand Push ups, but the results are still amazing
Looking sophisticated bro!
Been waiting for this video!!! Love your videos man
I'm a novice, the day i get to do ohp is the day I am happy the most
I've been doing OHP and dips for 2 years now.
Nice man
@@AlexLeonidas @zukodude487987 and what now?
@@ronvonbergen3451 I just keep doing em 😅
@@zukodude487987 Still doing them?
Im going for weighted one arm pushups and overhead press, nothing will make you stronger than that, also it carries over extremely well to combat sports
Jeremie Mazza 3 plates if lucky. Austin Dunham does bodyweight only and weighs 165 and can’t pass 285 he does weight dips and push ups too .
Yup you wont be the best bencher, i probably suck at bench tbh, but that doesnt mean you wont get strong. Imo the one arm pushup makes you stronger overal than the benchpress.
@Jeremie Mazza for the stabelisation aspect you should not have you feet touchig together, the stance you take in traditional boxing is perfect, lot of people go to wide and do half reps(that wont do anything for you), or they have their legs so close that its just a balance exersize, in that case you are better of doing one arm one leg pushups, its less stiff and give you more benefits. You could do them weighted as well
I was maxing on weighted dips earlier and my cousin and I were talking about how dips are kinda like a reverse shrug. At the bottom of the movement your upper back and traps are being contracted. I also had this idea that when going heavy on weighted dips with a slingshot, there is possibly more of a stretch since the weight is below the sling and is pulling you down. So potentially you could be getting a bit more out of the slingshot than you might initially realize and therefore have an even better overload.
2 different types of vertical pushing. I can see why they are perfect for eachother
definitely going to try this out. great video alex
Im 200lbs with a 215 ohp and a 145lb weighted dip i super set weighted pull ups and bent over rows
Shit that's awesome bro
Dips, OHP, Rackpulls, Pullups and your upper body will grow
Big time!
Love ur vids man
Always prefered dips over bench press, although I rotate here and there to just test the bench. At the same time OHP is my all time favourite exercise along with pullups, so I like to do that and dips every 3-4 days although I do them on seperate full body days for primary movement. I consider bench press to be slightly overrated as it's literally not the best option for neither triceps or chest, let alone shoulders. Dips are greater for chest, OHP for shoulders, while triceps again is stimulated better with those or at least close grip benching/accessories. I feel like the barbell bench press along with conventional deadlift are more about strength testing to see where you at rather than actually for bodybuilding. They work, but there are better options.
Arthur Jones - dips, chin ups, squat= the big three.
Never strong like you in dips like you
At my peak I weighed 186 pounds, I could add up to 40 kilos I think probably a bit more doing dips
I was far more stronger then my bench press
Love overhead pressing as well to great exercises like you said made for each other
Wanna hears something really funny? My weighted dip max is 60kg, while my best bench is 100kg.
Aww yeah I’m excited for this combo. I’m about to be naturally enhanced!
Bill Starr did like the bench. It was the upper body lift included in his main program. But he did have a program with no flat bench.
Excellent information alex!
I do this right now. Thickens up the chest, shoulders, and triceps like nobody’s business. Follow me on my channel if you’re interested in seeing what this type of training yields on a slightly above average height frame. Will be posting frequently to motivate and inspire.
There are some other good ones too: squat and dumbbell pullover combo. Also, row and military press combo. But the ultimate killer........walking lunge and front squat combo ...... will make you cry.
Excellent video, big fan
Hi bro !
I am actually doing weighted dips only and for around 1 month I’ve been stagnating (sorry if I said it incorrectly, English isn’t my native language).
I feel like I am no more evolving and getting stronger and was very interested in your video.
Doing another pushing exercice like OHP to gain more strength on weighted dips is a really great idea.
Hope it will work and thanks for the video bro, keep it up 👌💪🔥
And don't ignore your back in this combo, your back needs to be strong enough to maintain your solid form
I primarily do calisthenics with no weight. But I'll give this a try and see what happens
Let me know how it goes bro, also see my video on weighted calisthenics
ruclips.net/video/CXgHOGGNC68/видео.html&t
O Hell yea.
How-bout over head press, dips and curls/reverse curls!!! That’s gonna be my next workout I gotta be careful with stressing my back though standing too much pushing weight I’ve had to rebuild my novice system and I’m 44 I’m finally at the point where I look Awsome (during my work outs LOL) but I’ve made a huge comeback I want to also be proof you can reconnect/connect and rebuild no matter the age, genetics and stay natural. We’re the real experiment🔬
These have been my primary upper body pushing movements for years. The only thing is once I got to a certain point, I felt they were both too neurally fatiguing to progress with at the same time.
*ALPHADESTINY EXCLUSIVE*
Yeahhhhhhhhhhhhhh
A streetlifting workout made by you would be amazing
Alex, can you do a dip technique tutorial?
Lean forward for chest gains, stay upright for tricep
Just go to athleanx
whoa cool i've been doing this combo independently by accident.
Love workouts like these
Yes!!! This is the video I needed
a stronk OHP is more respected than a stronk bench ;D
Kokos a strong man doesn’t seek validation from what others think
@@immaletyoufinish true my man
What about a stronk OHP and a stronk bench?
A 225 OHP is way more impressive than a 315 bench.
Nah, normies dont care about ohp
my neck can't handle the angle for overhead press, so i use dumbells instead.
I have been doing ohp and two triceps exercises for awhile with success on a conjugate style of training, was just thinking of adding ring dips for a cycle and see what happens... this video made me decide to do it! I have no bench so what else is there to lose!!
What about doing exclusively weighted dip and strongman OHP variations and skipping horizontal pushing alltogether?
exactly how i do it, quit bench months ago. 3x a week on both, my shoulders like it, elbows not so much. had to cut dips to 1-2x a week.
Do you not bench anymore ? I want to replace bench press with weighted dips I find them way more useful in real life.
@@tripaloski_6971 yes, i do weighted dips and push ups for my chest now. didnt notice any difference in chest size. try it for a few months !
@@Manuel080293 ok man thank you I'll try
warm-up: speed benching or clapping push-up
strength building: heavy dips
supporting moves: OHP, tricep extensions, ab rollout
simple and effective
I seem to always injure myself doing dips
Hey Alex, would you say seated dumbell shoulder press is as gain beneficial for the shoulders like the overhead press is? Second question: Does it make any difference if you do your dips and OHP on different sessions or do you have to do them both in one sessions to get the benefits you mentioned?
To me the standing barbell/dumbbell overhead pre$$e$ developed my upperback and triceps longhead more than anything else although my max is slowly moving up.
I like doing push ups, pull ups, dips, and shoulder press.
My gains are explodeing!
I finally did one of ur workouts exactly as u did. Holy fuck man. It was wild
In what order should you train these
I started my training last time with OHP and it made my incline bench way weaker
Im new to weightlifting I did a little bit of weighted calisthenics before
I will definitely start doing weighted dips again because it built my chest very well and no exercise gives me a pump like the dip
The problem is I want also to grow my upper chest but also my shoulders
But when I start with specially front delts Im way weaker in chest training but I naturally got a big chest and my shoulders lack more specially side and rear delts
What kind of order would you do?
I was thinking of
Incline dumbbell benchpress
lateral raises dumbbell
weighted dips
lateral raises on cable tower (because the dip bar is on the 1st floor right next to the cable tower I use for side delts and normally I only train on the 2nd floor)
Military press
And then some tricep exercises maybe
for push day
or how would you do it
Alex finna be one of all the around fittest RUclipsrs soon
Looking good bro
Full day (WEEK, EVEN!) of eating! Come on man we wanna see those loaded plates.. OF FOOD!
Your traps look like mount Fuji!
Lookin good Alpha!!!