Maximize Dip Technique FOR TRICEPS Growth | Targeting The Muscle Series
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- Опубликовано: 8 фев 2025
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I love Dr. Mike's tip.... I mean tips
eh yooo
Dips hips lips pips
Mikey's shaft is shorter than the tip.
He's gonna love this comment
@A ROBOT WITH BIG JUICY TITS your username made me die a little 😂🤣
Loving the Targeting the Muscle series so far Dr. Mike!
Awesome! There's lots more of these to come! - Dr. Mike
Slow, deep, pause at the bottom. Then she said - "what are you doing?". But Dr. Mike said this is correct form....
This guy is the best instructor I have ever seen!!
At my gym, the dips bars are just like my water bottle: Always empty.
Love the exercise and it's cool to be able to refine my form. Thanks for the video!
Dips for triceps and supination pulldowns for biceps are underrated AF. Those 2 are my primary exercises for arms and I love them.
@@CHex. agreed. Most exercises I've seen that move your body get you well rounded muscles. Gymnastic guys are apex to me
@@CHex. that means you are doing em wrong. Secondary movers shouldnt steal the work. E.g. your back should get the pump and get the work done not your biceps.
@@D.-NeverGoBack- doing it wrong or just doing a variation that targets the bicep more? as long as they're injury free n making gains then no prob
@@DanPlayingGamesmaking gains in the wrong muscle? no thanks. i like to grow my back with back exercises, and biceps with biceps exercises.
Rewatching over and over to help the algorithm, enough tries and I may get a free Full Rom-O’s T shirt 🔥
Doing dips like this combined with overhead cable extensions have really blown up my triceps. That slow eccentric is the key to making these work.
I fucking love dips. I went down a Poloquin rabbithole were he prescribed TEN sets of 2 with as much god damn weight strapped to you as humanly possible. That shot my strength and tricep size up a few notches.
Just found this guy. Finally, someone that’s not a bs’r and educated!!!
Awesome tips as always. Being more upright and closer grip really does make a huge difference to the triceps involvement. Been doing mine to the extreme they almost look like a decline skull crusher. Makes it feel like the damn tricep's going to rip off the bone the stretch is so extreme (fingers crossed it doesn't 😂)
Yesss the decline skull crusher approach! - Dr. Mike
Finger crossed,did they boom boom already?
What’s annoying is that the dip bars at my gym only have one standard so there aren’t multiple dip bar options for people who want wide or narrow bars.
@Mike: thanks very much for not just this video, but your entire series on exercises for particular muscle groups.
I am about a month shy of 63, and I just started working out again about 2 1/2 months ago after a very long hiatus, and after having gained a bunch of belly fat. I was never great doing dips, and less so now with the belly fat, but I have started doing them with some assist because I recognize that it is a fantastic exercise for the triceps and shoulders. I have removed a lot of weight from the assist, partly due to working hard, but also with some help from lots of protein, as well as creatine and Hmb. My triceps are definitely getting back into shape, and the results in the mirror are pleasing, though I have a lot of work to do in the future. As usual, this video was a great help, focusing on the actual biomechanics of strength training, rather than on the BS that is peddled by so many others. I really wish that the nutritional and biomechanical knowledge that we take for granted here on RUclips was available 40 years ago, I would’ve ended up a whole lot more jacked and strong.
For all of you guys who are a lot younger than me, there is actually a future in which you can be healthy and strong. I have enjoyed going back to the gym, even if I am as sore as shit a couple days later - I know that is weakness leaving the body. Besides, you don’t just get health and strength benefits from going to the gym, you also get to see a lot of 20-something eye candy that is in fantastic condition. I’m wondering where all these gorgeous young women were when I was their age. 😜
Haven't done a dip in years, bought a dip bar and could barely get 1. Thanks for the tips to help me work on getting reps!
Dr. Mike knew I was doing chest today somehow.
Dr. Mike is a psychic confirmed 😂
Wtf I didn't expect that ending at all! 😅 I had to look twice to make sure I wasn't tripping
Would love to see a technique breakdown on cable crossovers. Especially in top or bottom positions. Thanks for the vid.
You're one of my favorite go to exercise channels, anytime I need focused well organized info on any exercise related topic you have an informative & to the point video covering exactly what i want to know! Thank you!
This channel is the reason I look how I look
best feeling is having a very specific question and the first result being an rp video
If you hold a heavy dumbbell between your feet or knees, your legs won’t swing out behind you. Additional tip, sometimes it helps to get up on a box or stool, put the dumbbell in place, and then step off onto the bars… I do the same for weighted pull ups. For me it’s so much more comfortable than hanging plates from a belt that’s most likely going to ride up on you, give you a wedgie, or mess with your junk…
Full Range Of Mike!
Good stuff as usual, doc. I had dips today so I implemented the legs forward tip. Had to cross them a bit since the dip machine at my gym isn't very tall (or the handles aren't very high), but definitely keeps you more upright and helps target the triceps more. Keep the tips coming!
You can try facing away from the machine so you have more leg room to put them forward or even tuck the knees up. It feels weird in the beggining cause you have to focus on flexing you quads a bit to try and keep the legs straight in front . So raising the knees forward its a good progression .
@@marledanimefan7186 hmm, thanks for tip. Will have to see if this makes a difference at all. Given where my grip is on the bars, there's actually plenty of room even facing the machine - it's a pretty "deep" machine. I didn't seem to have issues running into anything. My issue is that my feet touch the ground if I stretch them out in front of me.
Holy shit, tried the feet forward form adjustment and it really lit up my tri's, fewer reps, but the soreness the following day was confirmation that this form adjustment was very beneficial.
Dr Mike you are the best 👍💯
That pre-fatigue tip has helped me so much! Thanks Dr Mike!
I finally got my triceps to grow after only 3 days of using your technique- slow eccentric/negatives, upright body, below parallel on the nautilus graviton back/dip machine (that’s the name I learned it as back in the day, 25 years ago). I was doing it the standard subpar way all these years, with not much visibility!! I binge watch all your videos and always super excited to try the methods the next day.
Thanks, Dr. Mike- and God bless! ❤️
I was doing dips today and trying to get full range of motion. This is an incredibly difficult movement when you go all the way down and go all the way to lockout. Kind of like pull-ups, how people rarely go all the way to fully extended on the eccentric.
Yesss lots of people have illusions about how many REALY dips and pullups the can do! - Dr. Mike
never lock out keep constant tension
TIP of the day "DIP & PUMP" 😁
Huh, how weird seeing you upload this today! First time doing full sets of BW dips in like, 1.5-2 years man. Chronic sternum/costochondritis/"Intercostal muscle inflammation"??? (Physicians lmao). Benching, flies and shit like is really good, (Hitting tons of PRs), but not dips. And finally, after SELF rehabbing and strengthening with them (benching, assisted dips, etc) and other isolation stuff for the chest, back, and shoulders, I am back to dips! Will continue progressing slowly rehab style for.
P.S.: The gymnast style (L sit dips) are actually fucking hard tricep-wise (and the V-sits and other shit like that, which is extra hard on the rear delt too). But otherwise, harder to load, sustain, and fatigues the abs and the hip flexors (including your rectus femoris) too much, which could be good or bad depending on your goals. A good way to load the triceps and shoulder depressors if external loading is problematic for some reason. I'd work up slowly if new to them tho.
Yo Dr. MIke..Just wanted to say ya boy wasn’t lying..got me some Versa grips and used them today for the pull sesh…them shits is nice. Completely different feel from straps…appreciate you sprinkling game the masses
Turn them shits up
I'm gay
@@Loquacious_Jacksonwhy are you gay
awesome, thanks broseph
THIS SERIES IS JUST THE BEST!!!!!
Never thought to put my legs in front of me to target the triceps more - thanks for that info.
Dr Mike can keep his legs fully extended in a dip station. Some of us have to tuck our legs or our feet will touch the floor.
Maybe try doing it gymnast style with the legs more forward. I'm not tall or anything but the dip station at my gym is weirdly low so I end up doing almost a L sit to get a full rom lol.
Are you implying he's short?
Try using the assisted dip/pull up machine
This music in the background is incredible.
Hey Dr Mike, not sure if you’ll see this comment but been following you for a while and wanna say thank you for this channel. Now down to the reason I’m writing this…
I’ve been training for over 25 years and now in my 40’s, I loved doing dips. Used to do weighted dips double my body weight in my late 20’s but now I barely use one plate and I’m doing my sets perfectly well , not as heavy but after I’m done I take off my wrist straps and I feel like my wrist is gonna fall off and my thumbs feels there’s no life in them and that just stays in insane pain for weeks. Triceps dips have always been the move for my gains but because of this wrist thing constantly, it’s screwing up with all of my push movements. Do you have any advice? I’d appreciate it brother.
Suggestion for RP meditation app? Whispering about triceps relaxed me instantly
Pushups for tricep growth please
it's been months since i requested this
do not go to pushups for tricep growth
isolate your triceps then hit dips
I'm going to do these after push downs and fry my triceps. Even if I don't have anything left in the tank I and can climb up, do negatives and deep stretch at the bottom and repeat. This video has inspired me. Dips are one of my favorite exercises
I've always heard not to pre-fatigued my triceps before chest because you wouldn't get optimal chest work before the triceps give out, but I like this idea much more, especially if your intention is to get the most mobility and strength through full range for the shoulder joint. It's a great idea to progress to to "bulletproof" the joint.
Love the "great way to fuck your shit up" lolz
Dr mike, any tips on keeping your legs forward for people who aren't hobbit size? Thanks!
Have trouble keeping legs out in front of me. To combat this, I use an assisted dips/pull up machine, with no load, qnd just the footrest to position feet directly below. Looks silly, but, keeps you're feet positioned directly where ya want and hits tris (for me at least) killerrrr.
BEST CHANNEL EVER 💪💪HELOOO FROM GREECE! KEEP POSTING!!
The problem is: if you are no dwarf, many dip machines do not allow to put your legs in front of you - you touch the ground downwards.
Use rings so you can adjust the height
@@Chreative427yea but doing them too high is also not good for your shoulders it makes you start them incorrectly and end them abruptly
He saved the jokes for the very end and it was worth the wait.
Seated Cable rows deserve a video.
I was looking for that alternate exercise to target the triceps. To a degree, I want to do the dips first then extensions, as they take more drive to get them going well. Then I can do the extensions to failure. Then again, I'm olny doing 20 - 32 total reps for dips. I think if I can do more than that, I'll switch the order. Excellent complimentary exercise.
I'm listening!
This is great, why didn't I find these before???😊
not kidding I literally was searching a video for this on RP .
Dude is a unit
In my opinion the straight bar dip you develop more usable strength getting over fences and do an obstacle courses
Good tips on the dips its also good to know ive been doing the right thing and keeping the dips at the end of the work out 😊
Dr.Mike , The pullover really needs a good video. Pullover video = guaranteed lambo
Can you do a video on bench dips for those of us that don’t have access to a dip bar?
Like always, super informative and funny!
Thanks Dana!
Dr. Mike used to be a juggalo!
Sir, please please make a video on tricep assisted dips!
i’ve always been curious on how to program supersets in a mesocycle. how do you track it and would it only be used on the last week of an accumulation phase?
If you start with them in your Meso, you end with them. They can be hard to track. Dr. Mike and Dr. James have gone over this in a few q&as as it has been asked a few times. I learned SO much binging the Q&A playlist on here.
We'll have a supersets vide out in a few weeks! - Dr. Mike
alright. appreciate you both, thanks
@@goody4715 1:47 on the q&a uploaded today with Dr. Mike and Mr. Feather answers a myo rep tracking question that will probably answer your question.
Best tricep advice, thanks bro new sub💪🏿👁💪🏿
His gigantic shorts reminds me of the style in middle school where everyone worse their shorts to their mid shins
ayyo was NOT prepared for the ending lol
Ever try the “impossible dip” ?
Simply go down and “touch your elbows to the bar” and then raise back up. Pretty tough.
💪🏼
At the ens sounds like Mike Mentzer's Pre-Exhaustion technique. Mike said dips is the upper body squats.
Great advice
Very detailed, thanks. Coming back from a neck issue so I'll try your suggestions but I'll have to use a resistance band since I've lost strength in my arm.
Thx Dr.Mike
I put my legs forward specifically to target the chest. Hips back. Arms flared. Gironda style. Body like a V. I find dips to be in my top two chest builder exercises. And I don’t feel them in my lower chest at all. Inner and outer mid pec is where I get sore from dips
If you bend your hips, it's similar to pushing your feet back! If you keep the hips straight, you get more triceps in there. - Dr. Mike
Thank you Dr Mike👍
That Faygo shirt is dope doc lol
This Channel is awesome , what don’t you have a video on ? 😂
Great video, subscribed !
We got the Hammer Strength dip machine with moving handles, il try to implement some of this on it.
Thank you ! You have Great Knowledge ✅
Great vid. Thx Mike!
We need another children books story time!!!
I love u Dr. Mike
Waiting for the chest version
Going to guess its basically the opposite:
1. As wide a grip as you can do comfortably and still get a full ROM
2. Kick your feet back to make it a pec dominant movement
3. Go slow, pause at the bottom, and keep ROM as big as you can
4. Pre-exhaust chest with something like cable flys
@@wilb8893 yeah yeah I know all that but still waiting for Mikes additional tips
@@wilb8893 you need to hinge too and keep your shoulders up
The legs out front was a big John Meadows thing.
Yes but mainly to target the chest not the triceps if i remember correctly
Legs forward for chest. Disagree with Mike here
dr mike ASMR series when??
That faygo shirt is epic
Like the ending lol
Thx Dr❤️
Dr Mike can you do a video specialisation workout for the shoulder and forearms
Dr. Mike, how can we warm up the triceps to prevent the elbow pain ? I'm ok once I'm warmed up, but if not... I always feel pain during my first two sets.
Any tips on fixing elbow pain?
FAYGO! Best red pop and root beer! Michigan staple.
Hey Doc, could you do a dip video for chest focus? I get a phenomenal SFR with dips for my chest
Do DOMs lasting 3-4 days produce more hypertrophy compared to DOMs lasting only one?
DOMs don’t produce hypertrophy, but they may suggest muscle growth, more DOMs = more disruption, as long as you recover properly then generally the more disruption the better
@@samn90834 Would it be more beneficial to add an extra workout each week if l have less DOMs or is twice a week/body part but longer DOMs more beneficial?
@@p.d.1465 generally higher frequency is better (although a 3rd session compared to a 2nd would be less of a difference than a 2nd compared to just one). Although it does depend on muscle part and your own anatomy, some muscles may just not recover fast enough for 3 times a week training, for example I train hamstrings twice a week, and even as little 2/3 sets of RDLs will give me DOMS that last up to 3 days.
Dips are guaranteed to strain/injure my shoulders in any variation. This is just a high risk exercise for me.
Dr Mike, if we lean forward and get the chest involved, will it still be pretty effective overall for developing the triceps?
LMAO- curveball ending coming in hot!
wish you showed this on the assisted pullup/dip machine
Any tips for those with a fucked up AC joint? I found today out my shoulder pain is due to degenerative arthritis in the joint. I'm only 32 and I can barely even workout now.
Question: For triceps exercises in general and dips in particular, is it good to go in more than a 90º angle? Is it only in dips where it's recommended as long as the elbow is fine?
Team full rom
It's actually way better to go below 90 to get the full strength! - Dr. Mike
It's a shame that Mike hasn't talked about the correct position of the scapulae or the rotation of the shoulder joint...
I’m 250 and can bench over three plates (close grip). but always seem to have shoulder issues with dips regardless of technique. Are there people who are just predisposed to injury with them?
I'm 5'6 200lbs and can do three plates for reps on flat barbell bench (not close grip) and have the same issue with dips. It's definitely a predisposition thing. I also run into shoulder issues with incline barbell bench, but can get away with incline dumbbells. Go figure.
You and I are similarly sized and we're in the same range of strength or close enough, so maybe my advice will transfer. For the last few years, I've used dips as a finisher exercise at the very end of my push workouts, and I think that's the key to saving your shoulders, because they're already thoroughly warmed up at that point. I try to include a little upper back/rear belt stuff at the end of my push days as well, so that might be contributing to better stability/mobility as well, but I really don't know.
@@roebuckmckinney Yea, I've never tried it as a finisher. I might try that at the end to see how it feels. I do a lot of rotator cuff warm up type stuff before most workouts and my shoulders have been in great shape for a few years. I'm also 36 so I just gotta be careful what I do in general. Thanks for chiming in.
@@le1690 Hey, I'm 42. You're smart to be cautious, that stuff is crucial. If you do try it, I'm predicting you'll get crazy DOMS the first time, even if everything else about your chest training stays the same. I've rotated Dips as a finisher in and out of my programming a few times now, and whenever I add them back in, I make really quick jumps on bench for the first month or so.
Took a minute to figure out the handles are V-shaped.
Had never seen one before
Hi Dr. Mike. What do you think about bench dip. I feel I have a higher SFR witht this exercice.
I'll have to try doing a tricep exercise before doing dips. 🤔
Why/how does pausing reduce injury risk? It is advisable at the top of a pullup too? (and/or bottom)
I think it has to do with Stretch Reflex. You kinda unload the joint and guarantee that the muscles takes the load mostly
helpful!