Do DIPS like a GYMNAST to explode your CHEST
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- Опубликовано: 11 июл 2024
- Chapters:
00:00 - Intro
00:25 - Scapular depression
02:20 - Shoulder extension
04:39 - The descent
07:14 - Set up and ascent
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@himothy704 Your comment accusing me of taking steroids disappeared. You based this on the fact that your dad was a bodybuilder in the 70s and you know what to look for?
Firstly, this is very flattering. For reference I’m 173cm and weigh 73kg. No where near the size of a bodybuilder and not as lean. For more reference, perhaps the most famous PED abuser in recent times is Liver King, who is shorter than me and 17kg heavier. I'm guessing that I look bigger than I am. That said, I have 0 interest in bodybuilding, training for aesthetics, physique competitions. Also, the side effects of PEDs scare me. A recent Vice documentary and an excellent article written by a friend of mine and his experiences were particularly illuminating. That said, I haven't even considered using them, so there's nothing needed to put me off doing so.
Next, I believe that being open and honest about PED use, particularly in the fitness industry is very important. If I was to take any PEDs, I'd be open about it and my experiences and encourage anyone else to do the same.
In any case, my health is number one for me. Longevity is also important. Taking PEDs would go against both of these values.
Good comment and finally someone to find inspiration from.
I find the age of social influencers to be a minefield to navigate, esepcially when you know kids will be seeing these videos and getting ideas. That Sam guy comes to mind...juiced up and heavily promoted. Regular PED use is alarming to me.
Thanks for choosing life and longevity coupled with educating others with what you know.
Keep up the good work.
Youre not a life time natty that's for sure. Abs are popping out too much and the muscle and fat percentage is off.
@@Andre87191I swear black people have god tier genetics, plenty of cases where black people look roided the fuck out but they are 100% natural
Dude doesn’t look like he takes steroids at all. I’ve been working out for 1.5 years and have an almost identical physique naturally. He has a little more bicep and a little more let’s but nothing crazy at all 👍
@@Andre87191a friend of mine i know since our childhood has the same physique. he never took anything chemical. he have the gift to get a good, fatfree physique through hard hiit / hit training and a well balanced diat. so it is absolutely possible but not for everybody. as example me 😂
Never really seen chest dips explained this thoroughly. Well done. You got a sub.
Ah man, thank you
You must not be looking enough because there are lots of videos that go in depth.
@@nemonucliosis I seen quite a few, but this explanation was very well done.
Thank you brother.
Love and blessings!
used this cues in todays workout, def felt stronger in the movement. Dope video !
The best video i have seen so far about dips, nice job mate
Great content!!! This has helped me out tremendously thank you 🙂
Solid explanation. You da man, Kemo 👊🏼
This is a Great Video. Really Helpful and Informative. Thank you!
His explanation and attention to details going to grow his channel
Very informative. Thanks for posting!
Fantastic demonstration !! thanks a lot.
Good video explaining the movements helps out a lot.
This is exactly what I needed as I kept having deltoid worked up way too much compared to the other muscles to the point of having sharp pains. I'm going to try everything you said and correct my form in my next push day I got a good feeling it's going to be a game changer 🔥
I love it when i meet another Kemo. 💗 Always been good strong men that stand out! Awesome!
No way! Haha pleased to meet you
That's a really helpful dip video. Thanks
Thank you, these modifications are exactly what I was looking for as dips are my favorite exercise. I applied it to gymnastic rings and works even better to target my chests. 👍
Excellent video!!
Thanks for this vid!
❤ superb tutorial...best so far.
great explanation as always, Kemo. Glad to see your channel building momentum.
Thanks for supporting and commenting man! Appreciate it
just found your channel. ive watched other dip instructional videos but the way you explain really clicked for me. your videos are a great resource.
So kind, thanks
Good point about how telling somehow they can get injured can mess with someone’s mind and create a bad relationship with that exercise. Half of working out happens in the mind👌
You certainly got a good thing going here man! Appreciate you!!
Thanks Nicholas. Appreciate it
Best explanation EVAH! Thank you Mr Kemo for making this video!
Very kind 🙏🏽
Thank you for this.
Thanks, learned a lot
Damn. Really great cues and straight to the point. Great video
Appreciate that man. Have a great week
Amazing breakdown. Going to be adding these back to my workouts!
Cheers Jules!
Excellent breakdown of the dip form dude, thanks. For me, i was doing everything you were saying apart from making sure the elbows face out. The shrug part is so important imo, i wish more people stated this.
Nice one man. Glad it's helpful
Damn I'm surprised at how great of a vid this is.
Good to get some caveats 👍 and a path to progress along. Cheers
This is by far the most in-depth explanation of the exercise. Nice job!!
Glad it was helpful!
Very nice explained.
Thank you 👌
Great video. Well explained. Subscribed.
Appreciate that! Thanks brother
Besides the good advice and insights that is a beautiful gym to work out in.
It really is!
Great video Kemo, really helpful tips! 💪🏼
thanks broski
Nice information..thank you!
I'm always in a depressed position.. 😔
Sorry to hear that. I hope something good happens to get you out of it, even if it's just for a bit.
I'm always in a pressed position 🤬
my gf just left me, I am depressed too
Depressed deez nutz lmao
damn real
Great video. Subscribed
very helpful instruction. I will try to lean forward.
thank you. I do dips weighted 2-3 times a week, but haven't really thought about specific cues I can follow. I've also never considered the shrug at the top much as useful but I'll adopt it in my regular sets and see if it helps with progress.
i don't want to explode my chest. it's the last thing i want to do.
Funny, but you're unto something
😂
😏
😂😂😂😂
then dont😂😂
Excellent explanations my friend, you're a knowledgeable man.
+1 subscription
Started doing these and ive never had a crazier chest pump + my strength shot up as well
This was super informative thank you 🙏🏻
Thanks for watching and commenting :)
Absolutely love these vids, so informative and clear, no wasted time. Your physique is MAD btw
Thanks man, I enjoy making them. Thank you!
Ring dips with rings turned out at the top is next level
Excellent video. Thanks!
Cheers, George
Beautiful form.
Man. This was excellent. So helpful. Thank you. Well done.
This is the first video I've seen by you and I must say you've earned yourself a new subscriber. I appreciate your attention to detail for this movement.
Same
Agree with you there! Another new sub here.
@@jamesm.9285 thanks!!
Excellent tutorial 💪🏽
cheers!
Killer gym. Killer video.
Thanks man. Love training here 🙏🏽
Thank you friend!
Backatcha
Backatcha
The first movement you showed for scapular depression is a great way to work the pec minor. I really feel it in the outer pec region. Discovered this a while back from John Meadows.
That's where I learned it as well. One of my favorite burn out moves for finishing the pecs.
Learned this from Meadows as well. It did wonders for stability and it carries over to other lifts. I usually superset or alternate sets with shrugs.
Another hidden gym is basically a reverse side raise on the cables. Start at the top of a side raise position with your chest out as much as possible and think about trying to drive your elbows and shoulder blades together, just like a row. Once you get the slight inward rotation of the movement you can really get a good squeeze. Not so great for a stretch but you get a crazy contraction and pump.
Great video! I was tryin to figure out how to get the same activation that I word getting with my makeshift setup. basically doin the top part of a muscle up on a board but I had to do that scapula drop. Now I get how to do it on a dip bar. Thank you.
Good tutorial. Thanks.
thanks!
Fantastic video! Is it possible to have another video similar to this where dips is explained in terms of Triceps focus? I'm always confused between the two.
Honestly, the difference is negligble. It isn't the case that a triceps focus dip is only tricep focused. However, the "chest focus" dip, I think is safer and effective. If you want a decent compliment, I recommend a tricep overhead extension as you'll be training the triceps in the lengthened range, whereas dips train them in the mid/shortened range.
Great video, surprised you have only 8k subs. Something to add to your videos are the video editing of each topic. As those who will try to get our technique right will need to reference time stamps. Good job.
Thanks for the tips!
Interesting. I've always heard the dip is for building lower pecs, but seeing you do it it's clear the upper pec is heavily involved, too.
thanks!
amazing physique and knowledge
great channel
Appreciate it man
That’s awesome. Been doing 15kg weighted dips but will cut the weight down a bit and focus on the technique after watching this. 🙏
How it should be done! Regress to progress
Do the same with every lift
why not just do 15kg weighted dips with good form? If you can't why are you even doing them?
@@doyourownresearch7297 what a useless comment...
@@doyourownresearch7297that's because OP was ego lifting 15kg with piss poor form. Most people dont perform dips with good form or no range of motion.
Great video bro! :)
Thanks!
Subbed
good stuff
Mans got a PhD in dips! Great video!
your amazing physique sells your technique
I think dips are essential for shoulder health. I’ve been pressing a barbell overhead a lot recently and every time I feel any discomfort a few sets of weighted dips seems to resolve any issues.
Hit 30kg for sets of 10 today. Very happy
How are you possible doing sets of 10 of 30kg weighted dips, but overhead press gives you discomfort? Either the dip or press has really bad form.
Nah mate I'm the same, mines from rsi.@Daniel-vu4qu
@@Daniel-vu4qu Yeah, but he may also have some mobility issues or some muscle strength imbalance.
@@Daniel-vu4qu I dislocated my left shoulder 22 years ago. It still causes issues now and then. My OHP form is excellent however I have to take about an inch wider grip on the left side.
So yes it’s a small mobility issue that can never be corrected due to the shoulder structure.
What your thoughts on bulgarian dips for hypertrophy, been progressing to them lately and my chest is sore af.
This is my most favorite chest exercise but I often develop tricep tendonitis. My tricep tendon would slide over my inner elbow bone when I descend. It is not a problem when starting my dip from the bottom descended position. I think the key is at 1:25 mark where I need to be mindful of my elbow pit position so that I don't flare them out as much. Great video, I think you've saved me from further injuries!
very good video
Why would I want my chest to explode? 😊
Best dip video out there. 🤌🏾
Thank you.
Pleasure
Impeccable command of the English language!
What's even more important when doing this exercise, and surprisingly, you missed this detail. Jardiance is the little pill with a big story to tell!
should have put your cap sideways like the Fresh Prince of Bel Air 😆good tips mate i never knew you needed to do that forward motion with dips, i guess i've always done them totally wrong!
Haha, I know- I was in too deep.
My chest doesn’t get much of a workout with dips and I think I just found out why; shoulder position. I’ll try to clean up my form.
You have a impressive physique
Rings...they just sort you out naturally.
Decompression of the scapula seems to be a great isolation and complimentary workout on its own.
It’s great for healthy shoulders.
Scapula depression. Not decompression. But, yeah, working into scapula depression either with reps or just isometric holds is a genuine workout on its own. It goes to a whole other level when doing this on rings and using the ring support position.
my thing about people who say don't go to full extension on dips is, gymnasts do it all the time, why don't they bring that up? I can understand, don't do it if you aren't strong enough, but don't tell people not to do it all. in fact, most calisthenics movements can be proven by gymnastics training.
Unless your form in genuinely perfect and the supporting tendons and small muscles like your rotator cuffs are built up. Your joints can suffer greatly so that's mainly why people shy away for going full range of motion until they are sure they can do it safely
@@imhackedpleasehelp1842and I get that, you MUST build up your strength BEFORE you start dips. People end up injuring themselves when they start doing dips without the proper strength first.
This guy has way more muscle then me but are body build is very similar and this is exactly how I wants my body to be. He has perfect muscle to match his body frame. His abs are evenly proportioned. I’ve notice naturally tons of people don’t really have proportioned abs.
I've been strength training for over 20 years. NOTHING blows my chest up like dips do. But my shoulders don't let me do them anymore, hopefully the tips you give here can get me dipping again.
Play it safe my man. Might need to unlock some mobility and stability in those shoulders first....idea for a video ;)
@@KemoMarriott that would be an amazing idea for a video and I would surely watch. Crazy thing is that I can push press like a beat with zero pain, but dips hurt. Not sure why that is.
First time watching this channel, very useful info thanks. People who are claiming ped use have no idea what they're talking about. My 14 year old son has nearly the same healthy, ripped physique, albeit with slightly less muscle dur to age. Lots of meat and carbs, an egg every morning and several sports trained consistently since he could walk. Looks like Bruce Lee, but bigger. Nearly like this chap though lacking the chest and shoulders by comparison.
Its the core strength most people are lacking though. They think abs must be tiny if natural...
New viewer, great info! Wonder if any of this changes if we're doing dips on gymnastics rings
Yeah there's a bit more to think about...might do a tutorial on that, thanks
Do dips with your toros more vertical to emphasize triceps
2:05 just by logically paying attention to my body during workouts on bars I have done these techniques myself 👍👍
Your technique looks perfect! Makes a lot of sense but I can see getting easily injured with bad form.
If you go down full stretch and push with bad form say goodbye to your shoulders
@06:35 this is a good detail which I have never heard anyone point out before 🔥
Nice 👌👌
Great video. How would you recommend warming up the shoulders for dips and other upper body exercises?
For sure! Got a video coming soon that would help
Excellent physique
6 minutes into the video no dips done is wild lol, this vid could have been a minute long
Make one. I'll watch for sure
Nice demonstration. Would you also recommend the reverse grip for more chest?
No I'd say mastering this movement and then adding load is more than enough
There are more variations of this. But generally it’s chest and or triceps to emphasize. I prefer more tris so not overly leaning but still lean forward . Everything else is the same for either variation
I honestly don't think the differences are that great in terms of "emphasis". I think just train the chest variant as you're still training the triceps in the shortened/mid range. Then train triceps with an overhead movement to train them in the lengthened range. Otherwise it's just 2 shortened range exercises.
Been doing dips since mid 90s.
One thing I can advise, is to concentrate on the proper technique & value quality over quantity. Personally, I prefer 2 to 3 seconds on the descent & ascent with a 1 second pause in between
Solid post…great tutorial. I’ve torn my rotator cuffs a couple times…last one 26 months ago but am 100% rehabbed and shoulders are solid. Question is that I do 4 sets of 25(perfect form) on chest/shoulder day twice a week but I need more stimuli. When do you introduce weighted dips and typical rep ranges for growth/hypertrophy?
if you can hit 10 reps with a couple of reps left in the tank, I'd start introducing weight for sure. Sorry this is late Joseph, appreciate the question.
Not for nothing, your scapula activation drill is a perfect workout for the pec minor, which will help your chest grow. It sits under the pec major. Much like brachialis muscle and the biceps