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How To Do DIPS for Beginners + Progression Tips
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- Опубликовано: 2 авг 2024
- Want to grow your triceps and increase your bench press and overhead press? Learn how to do dips correctly!
If dips hurt your shoulders, try rolling dumbbell tricep extensions instead! Learn how in our video: • Rolling Dumbbell Exten...
If you can't perform bodyweight dips for reps, use a resistance band for added assistance. Once you work up to sets of 8 or 10, decrease resistance of the band or move to bodyweight reps. Once you can do 4 sets of 8-10 with bodyweight, use a dip belt or chains to increase resistance.
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0:00 Introduction
0:23 The Equipment
1:31 Step-by-Step Instructions
2:03 Note on Shoulders
2:17 Why Dips & More Instruction
3:15 Banded Dips
3:43 Weighted Dips
4:04 Programming Dips --------------
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Even an advanced lifter like me (12+ years) forget to leave our ego at the door as we sacrifice weight and pride for form. I used a dip belt & added 45lb plates to where it became an ego lift and was swinging around like tarzan with his head cut off..messed up my shoulder and rotator cuff so badly. Anyways, Great exercise and video !
I'm getting a dip bar delivered on Friday and this was helpful. My first one won't be as good as Sarah's. Nice work.
I’m so glad I found this channel 😂 literally needed to work on my form this helped!
Awesome!!!!
A few years ago I completely destroyed my shoulder. Went forever not being able to lift about my head or even twist a doorknob let alone work out. Slowly starting back but I’m having to learn it all over again from loosing the strength and muscle memory. Dips are one of the hardest for me
We're sorry about that. Do your best to work around the shoulder, and do what you can. That's all you can do.
If you were a long-term lifter you don’t lose the muscle memory. It just takes a while to come back. I’m 58 years old and recently resumed lifting after a 23+ year layoff raising children. I had 20 years of lifting experience prior to my layoff. There is no question that my current strength and progress relies on the training I put in as a younger man and the permanent muscle memory I developed.
Doing kettlebells clean and press help out with my rotator cuff recovery tremendously after I tore my years ago. It took me about 5 years but I'm back. These dips still hurt like hell though. LOL but at least the pain is temporary and it doesn't bother me at night like it used to. I don't do a lot of them.
Nice 😊
Thank you for explaining this so well, I never tried dips cause I didn’t wanna a look like a noob in the gym but now I’m gonna try it
Try it!
Wow Sarah you are really strong! Amazing!!! :-) Thumbs up for Sarah!!!
My favourite exercise great for core strength 💪 best exercise in goal after doin set of ten your ready for chin up bar
i’ve been doing it with the widest grip possible on my gyms dip bar i’m definitely gonna be doing a closer grip
OK, the banded dips are brilliant. I have only tried dips once, using rings, and they were leg-assisted. That was hard enough, and I didn't even leave the ground. Will look into this in conjunction with a band.
And of course Rogue has a dip bar. Why am I not surprised? I gotta say, I do love my squat rack (even if I don't yet have the mobility to do actual shoulder-barbell squats - gotta stick with Zercher for now).
Let us know how those banded dips go.
Good luck!
hi Sarah
Dips never really bothered my shoulders but for some reason they're one of the only exercises that really flare up my elbow tendonitis, so when I do them I have to do them in a very specific way (moderate depth, wide, externally rotated grip, and no full lockout at the top).
thanks for sharing!
Wow shes so strongi cant even do a single one
I can only do 5 and I’m a 252 pound guy lol.
A guy who goes by "VINTAGE RPG GUIDES" can't do a single dip!? Why, I'm so shocked! Lol. :P
Part of it has to do with how much bodyweight you got
Me either! I'm a beginner! She's 27? I thought she was 14! Not that 27 is old. I'm 66! 🤣Great video!!
@SquatsnDeads812 the thing is,pull ups (not wide grip) are easier than dips 😂. Not in strength,but in the exercise itself. The technique for a dip is much harder than the one of a proper pull up. Chin ups are basically easier in anything,but I must say the dip is an exercise which costs many nerves for the technique than for the strength. I can techniqually dip,but I do it wrong somehow while I can easily do some pull ups (wide grip,small grip,normal grip,chin ups) :/
Gotta learn proper dips soon
In pull ups,you need to put your shoulders up,behind and down,put your feet in front of you and concentrate on body extension and if your shoulders are forward you while dips need concentration on everything.
What about programming bodyweight dips? There's a good program for dip?
I'm already doing these in a linear progression standard. Went from unweighted (bodyweight only ) to 70 lbs as of my last session. I know in your chin up video you mentioned 3x5 is fine for chin ups, but would you recommend it also for dips? So far it has worked alright for me, and it has pretty much granted me to add 5 pounds on my dip belt every session.
Yes, you can definitely LP dips with a 3x5
@@BarbellLogic Fantastic, thank you very much
My shoulders are fine, but my wrists are hurting during dips. Probably caused by 15 years of drumming and having dealt with tendonitis and tennis elbow, but e.g. benching and pressing don't cause wrist pain for me.
Same here, as someone with a partially torn TFCC, pressing with the bulldog grip is fine but anti ulnar/radial deviation feels bad.
try bulldog grip on dips and a narrow stance, just below shoulders
El Boyo Electronico i’m a drummer too and my wrist also hurts while doing dips.
Prob overweight tbh
Could someone chip in on this problem? I have been doing BW dips for more than a year with great satisfaction an no pain whatsoever. I recently started to add weight and I'm experiencing some discomfort (not really a pain) in the back of my right shoulder, slightly below and slightly more laterally than the spine of the scapula. I would exclude anything really serious (impingement or bursitis should feel different) but if somebody has ever experienced something like this I would appreciate the feedback.
The lady appears to be an advanced human like robot from future.
She is cute
OmmGg Saaraaaa
What about adding weight by holding a dumbbell between your feet? For me a dumbbell feels better than a weight belt, but I'm not sure if it throws the balance off or something.
It does change the balance, but it you prefer that & use it to weight your dips, that's okay. Keep dipping.
Now does further distance between the bars enhance the the dip? Or is it just for bigger people?
I believe deeper hits the lower pectoral more.
Any tips for wrist pain during dips?
It's hard to tell without knowing more info.. reach out to one of our coaches on Instagram: @burgos.risingbarbell - He is a specialist in hand therapy, and might be able to help you.
Wrist wraps are a good idea.
I do get some discomfort, maybe even a dull pain in my left shoulder when I do dips, and afterwards. Where would you say the line from normal aches and pains to dangerous pain is?
If you can't do dips without pain, it might not be worth doing them.
Pay attention to does the pain get worse after multiple workouts. Does it persist beyond the work sets.
You might try warming up more before dips - face pulls and other things like that.
@@BarbellLogic much appreciated
I have a question, I may not have understood well, and I hope someone can clear me.
Even though I didn't finish my NLP
but my press is stuck,can i make dips to get my press up?
And if the answer is yes,
can the dips be made at the end of the press?
Is that right?
Thank you very much.
Great question but this really depends. Are you regularly bench pressing? Bench and press are closely related.
@@BarbellLogic Of course I do bench press,but I feel it doesn't help me much with the press.
I eat properly, I sleep properly, but I'm still stuck with my press.
If it matters
, my bench press is 143/65 kg. and my press is 110/50 kg,3 workouts in a row I tried to overcome my press but I can't succeed
.
What do you suggest i could do?
Thank you very much and I wish you a happy new year.
Any tips on pain in the middle of the chest when I'm doing it? It's my first time so I can't do a complete dip just a quarter of it
You may keep trying. You might need to do some combination of continuing to get stronger on similar lifts (press & bench) and potentially losing weight to get your first complete dip.
@@BarbellLogic oh okay, thankyou! and how many reps would you suggest for a day?
@@hezareax Okay, first day, I'd simply do as many as you can do for one set. Next day, do 3xAMRAP (as many reps as you can do). You could do that for awhile, going up to 4xAMRAP.
Now, if you can do a really high number of reps--15+--you can start weighting these. You could LP a 3x5 or--what many do--do AMRAPs & simply add 5lbs each workout.
I don't believe she's never done dips before. She's very well developed.
Omg 😲😲 27 yo
I gave her 17
gymnastic rings do not cause rotator cuff problems they actually help in solving them
I loved dips, but I injured my shoulder on bench press. I tore my subscapularis RC tendon and then developed AC arthritis. Then I had a distal clavicle resection and they shaved off 8mm on my clavicle. My question is: They say dont mess with dips once you have had shoulder problems, HOWEVER since I literally don't have an AC joint anymore is there any danger of another RC tear in regard to there being no AC joint to impinge anymore?
I can't understand it bro
You will want to play with your kids and your grandchildren so better do other stuff
How would you program and put them into your NLP?
Would typically hold off until after NLP, but if you want to do them that early, few ways:
-later on, as an intermediate, on a 4-day split, you might put these on a lower body day for additional pressing frequency
-probably start with 3 x AMRAP bodyweight
- if you're doing 3x15, would go up to weighted
-can "LP" by weight (3x15) or do AMRAPs with weighted dips using dip belts
-could also, like other lifts, have an "intensity" day and a volume day - one day, bodyweight or low weight for AMRAPs, other day weighted for lower reps
@@BarbellLogic Awesome!
Weighted as in 3x5 or 2x8, 3x10 as you do chins?
@ Yep - could LP 3x5
@@BarbellLogic Alright! Thanks for the response and the good content 👍
If I weight 260lbs, how strong should my bands be to do the band dips?
Hard to say. Need to play around with them. Depends on how strong you are, thickness of bands, where the bands are being place (and how spread apart they are), etc. Play around with this a bit.
You could experiment with assisted dips with a bucket or something underneath your toes
I was doing dips like 3 months ago and fucked up my sternum. I still haven't fully recovered and can only go light on the bench press. I have done dips in the past with no problem so I don't know what I did wrong this time. Probably will never do them again tho, not worth the risk for me.
The more you lean forward the less stress and risk To the movement. When you stay Upright the dip can be horrificly dangerous. One guy told me he completely ripped his arm off the shoulder socket attempting a 1 rep max.
@@HauptmannGallenstein Doing a 1 rep max on a dip bar doesnt sound like a smart thing to do.
My sternum kinda hurts when I do it. What happened?
Type in “fitnessfaqs chest pain from dips” in RUclips search box. Its a solution for this exact problem.
You may be dipping too deep that was my problem
Is it ok to do dips fast or do i have to so them slow ?
We would recommend doing them as slow as needed to maintain good form, but that doesn't have to be slow.
@@BarbellLogic but does it affect the results if I do it slow or fast?like is it the same?
@@AlexItalyy Slow will lead to more time under tension, so would help for hypertrophy.
Faster means more reps.
Either way is good, honestly. One you get more reps and work done, but the other more time under tension.
He didn’t talk about packing the shoulder blades down and back
Also didnt correct the girls terrible form.
Yea good observation. That would be a sure way to hurt your shoulders I would think
Without doing so
I feel like actual dip bars would be better because they can be moved around to avoid pain
Its a tough one.
Yep
Why do dips hurt some people's shoulders and not others?
Anatomy, particular bone structure, bad form, bad posture relative to scapular plane.
I would say for the majority of people it's the form they are using. A lot of people are afraid to lean forward and/or flare out too much. There are also some people that have pre-existing shoulder problems that may be triggered due to the big stretch you have on the shoulder.
I woudn't say it is too much of the way you are build, since bone structure mostly results in some people getting sternum pain, which is still pain due to the structure of the person, just not in the shoulder.
@@tashakamikarkori can you point me in the direction towards some literature. Especially about the bone structure bit. Thank you for your reply.
@@suhailagha8270 You can mainly look on forums for how different people experience the dip. I know some frineds who have a small rib cage and say that they have pain in the middle of their chest (sternum) from doing dips.
It's like any exercise it's the anatomy.We are all different.There is no one "right" exercise.
This hurts my shoulders but not like an injury hurt but more like a workout burn. Is that normal?
@Samwel Tarly rows especially but a couple of those also hurts my elbows 😅 it’s a bit of bad form but mostly just really weak arms. As far as the dips; I go to the gym so I use a dip machine to lessen the weight so it’s not too much. Dips are my favorite ex so I’d rather not need to replace them
I've watched so many tutorials now and I still seem to be doing something wrong. I have such bad backpain now. :( Literally about to cry, guess I'm just too stupid.
You're definitely not stupid. Not sure what's going wrong, but if you're looking to target the triceps a bit more try close grip bench press or incline bench press (plus you could add in some triceps-specific exercises).
@@BarbellLogic Aww thank you very much haha. I'll try thank you! Earned yourself a sub. ^^
@@Simopssss Well, thank you!
Do i keep my elbows close to my body?
Yes, they shouldn't flare out
flaring the elbows out recruits more chest muscle and elbows closer recruits more triceps
I'm not trying to single out this instructor, who sounds knowledgeable to me, but why do trainers give the, "Don't do dips, if they hurt your shoulders" warning, but NEVER issue the same admonition for benching? I suppose I am asking this question because I stopped doing benches because doing them hurt my shoulder joints - and one can get pinned under missed bench attempts, but not so missed dips. Finally, dips do not hurt my shoulders, even though I am now an arthritic old coot.
Fair question. I think we find for MOST people bench press can be done without shoulder pain with adjustments - narrower grip, lower touch point, scapular depression & retraction. Dips just seem to anger some people's shoulders regardless of adjustments they make.
What if you can't even hold yourself up? 😢
Should probably start with another exercise and work toward this. Overhead press, bench press, or some type of machine that works chest & triceps.
Is that ellie from the last of us
Damn reading the comments people are fucking themselves up doing dips. BTW who is Sarah? Lol
I'd call this exercise "boob downs" ;) The bars should've been made differently, so you don't have to be so close to the front part that it messes with the exercise.
Unfortunately most of the dip stations are to wide.
im getting a 'dip' just watching this....
That conventional deep is just crap... Harmful to joints mainly shoulder rotator cuff but to elbows as well... Should flare out the elbows aprox 30-45 degrees to the side puting more stress to the chest than to them...
SHE IS SUPER FLAT !
I THOUGHT IT WAS A BOY BUT WHEN I LOOKED CLOSELY AND TO HER HAIR THEN IFOUVD IT WAS A GIRL! !
Is that really the first ladies first time 🙄
Yep.
She's pretty strong, I couldn't dip for a good long while after I started lifting.
dam what's sarah's @