Day 23. The benefits of the straight bar dip
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Day 23! Paused close grip pull ups, paused straight bar dip and squats. Today's workout started with a muscle up to some paused straight bar dips. This dip variation, done on a pull up bar instead of the parallel bar, trains the same musculature as the conventional parallel bar dip. The chest, triceps, and shoulders get a load of stimulation with this movement. However, this exercise is a pretty complete upper body exercises, and trains a significant portion of the back musculature.
Give this movement a solid go, and watch your upper body strength and size take off.
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Weighted straight bar dips is the exercise that unlocked the muscle up for me a few years back. I was very good at pulling but man i was really struggling with that transition. I stopped trying to m.up and i focused on weighted dips on a low bar, so it was really easy to load weight on the belt. 3 weeks later, when my shoulders got used to the push from that lower point of straight bar, i tried to muscle up and i did 3 descent reps. So my first ever muscle up was a set of 3. Fantastic move, especially for those who love reps&sets on the bar.
Well done, Mike! A set of 3 for your first MU is pretty rad.
Bet will try
I love your content and the way you make videos. No bs. Can you do a video about dips using rings? Just the basics. Thank you
Thanks, tomato juice! It's on the list!
weight belt with a loading pin works well, bar height about chest height with a chair to hop onto it and ur good too go! also u can bring ur hips up higher so ur torso is more horizontal to the bar which makes it more difficult, and i feel that activates more of my chest
Hello there, can you make a video on the proper parallel dip form? Thank you in advance!
Your YT videos are top notch man. Appreciate the quality and variety. As it relates to this video, have you ever tried monkey feet? I wonder if they would help add weight and not limit range or mess with balance. Keep up the great work!! Kyle H
@kboges really interesting to hear your experience with the paused close-grip pullups taxing the scapular muscles. I used to do a lot of wide-grip paused pullups, focusing on touching sternum to bar and stopping the set when I couldn’t reach it through fatigue. But they were aggravating my rotator cuff, so I stopped. Keen to try these as a replacement - interested to know if you think the narrow grip allows for enough scapular movement for purpose? That did surprise me a little. Great video, congrats
For added resistance try chains around the neck
I love to do straight bar dips.. For me it's easier than parallel one and my chest gets good pump..
Cant do regular dips, my shoulders dont like them, but straight bar is fine. I am implementing them now in my muscle up program. Any tips for getting that muscle up?
So practically which is more "difficult"? Straight bar or parallel bar dips? i mean i use the maximum amount of weight i could for parallel bar dips so if i switch to straight bar would it count as a "progression"? Thanks
What are your thoughts on changing the variation of each movement every set, on each day? Ex say one day I do a dip, a dive bomber push up, and a set of standard push ups as my three sets?
that's okay. helps avoid overuse injuries
I sternum hurts when I do dips and some other pushing exercises. Any tips to getting and keeping my sternum pain free during workouts?
Flexibility and rest
Used to feely sternum too when i first started working out and doing dips...over time as i got stronger and more experienced with the movement it stopped....just keep doing them eventually your body will get used to it
@@salvatore5415 same for me! It will disappear over time.
i personally prefer the parallel bar dip to push-ups, i really feel it in my chest, and it hurts my wrists less. also, contrary to most peoples opinions, i really feel like the dip is good for my shoulder health (obv only with good form) as it is a vertical push. i am interested on your thoughts on the parallel bar dip as a primary push exercise
If it agrees with your shoulders, I think it is a very powerful exercise and totally good for a primary push exercise. Guys that get really good at dips are usually beasts on all other pressing movements.
@@Kboges what do you mean by agreeing with the shoulders? I have been going 4x a week to the gym and implement dips both in chest days and arm days, doing a lot of dips. Yet I feel them very heavy on my shoulders and lately i have been thinking if im doing more harm than good since its getting progressively harder to perform them
@@97Imserious think it’s time for a break
@@97Imserious you’re hitting it too often then take a break, rest your muscles listen to your body
When I do straight bar dip I feel my chest more than when I do parallel dips? - why?
My guess is because the internal rotation plus greater adduction, both of which will recruit the pecs more.
Question: Let's say I got so strong that I could do 100 straight bar Dips or 100 parallel bar dips in a row, would I be able to 100 push ups without training push ups at all? Due to the fact that in a dip we lift 100 % our bodyweight while in a push is only around 70% because our legs are resting on the floor.
It's tough to say exactly. For some people this very well might be the case, but for others it might not be. While push ups and dips train the same musculature, they do recruit different muscles in the pushing musculature to different degrees- so it's reasonable to think that some of the muscles may not be totally prepared for 100 push ups because they are not taxed to the same degree in the dip (I'm thinking about the anterior deltoid, for example, which could be the limiting factor in the push up). That being said, I imagine the transferability would be pretty good.
@@Kboges I agree with you
Good luck getting to 100 dips in a row my guy
Did parallel bar dips today instead of pushups and it reduced the number of chins I could get in later sets. Is this normal due to the lat work dips involve?
Exactly. I actually feel dips pretty strongly in the lower traps as well. My experience is the same.
@@Kboges thanks for the answer. I was hoping I didn't get weaker on my chins. Dips are one killer exercise and I agree with throwing them in a few times a week to spare my shoulders as well
@@bobbysturdy8727 my pleasure!
You might considering resting longer between the two.
How do you train your lower back?
High rep squats, bridge variations, Superman's, etc.
3:08
Would a back pack with some weight in it be a option maybe?
Yeah I think so. I've never done it but you could give it a shot and report back!
@@Kboges I would like to but still have to master a proper Straight bar dip without extra weight haha😅
Why so many air squats? Why you didn't put on some weight and save the time? What is the reason for this much volume?
Hey J D, great question! I do high rep squats for conditioning, mobility, joint health, and general fitness/strength/muscle mass. I find the conditioning that they provide to be really incredible. When I was younger, I did barbell squat and got "ok" strong at them (305 for 10, and 315 for 9). However, I would still get absolutely smoked by hills on a backpacking trip, and even got nauseous doing a curl pyramid with my clients. Plus, my body always felt like it was hit by a car. I ended up injuring my low back and high rep air squats and lunges were absolutely magic for rehabilitating it for me, when I was pain free enough to start integrating them again. I worked up to daily high reps and noticed that my recovery from and performance during HIIT sessions was insane, I was better conditioned for grappling sessions, I had 0 back pain, improved my mobility, and went on another backpacking trip and smoked the hills with an 80lb pack on my back. Conditioning wise, these make me feel like a machine and now I'm incredibly comfortable grinding through intense burning and pain with my legs. It has been several years, and now all my lower body joints feel so much healthier. Overall, my experience with high rep squats has been so positive that I have very little interest in barbell squatting at this point. I will throw the 45lb weight vest on and do squats, sometimes a set of 100, and it wasn't long ago I threw 290lbs on the trap bar and did a 20 rep set with it to see where my leg strength was. For me, high rep squats have been one of the biggest game changers. As far as time goes, they are a worthwhile investment for me. Just my personal experience.
@@Kboges thank you very much on detailed answer. Much appreciated 👍🏻
@@JD-dm2qo Of course! It was a great question and definitely something that can be a little perplexing without the context. Thanks for asking.
I always felt when I was squatting heavy weight my legs were bigger but like you said , I would be tired and always felt had limited endurance. I used to do 500 air squats nearly every day and found I maintained good leg strength but the conditioning and strength endurance was off the charts and I felt it had more carry over into everyday life needs/ requirements. I am loving this channel and also rehabbing a back injury and find the blood flow of high rep squat and lunges to help without loading the spine and you can achieve an incredibly intense leg workout with just these . Also love wall sits for time and static lunges before or after to really turn up the heat .
I can do straight bar dips with great form, whereas parallel bar dips wake up my AC joint arthritis.
I've tried to load the straight bar dip by moving one arm away (like a one hand pull-up progression) and train each side separately to failure.
Straight bar dips are the best for lower chest tho🔥
Absolutely! I feel the strongly in the low chest for sure. It an underrated movement without a doubt.
I think is the best for overall chest development than regular parallel bar dips. But really hard for weighted progression (for balance,range of motion etc.)
@@Colmez8 They are an incredible exercise no doubt. However, my shoulders just don't tolerate them too well, unfortunately. But if yours do, keep training them!
Straight bar dip is a really cool exercise. I personally think it is underrated. Interesting too, my shoulders handle the straight bar dip WAY better than the parallel bar dip- probably because less extreme shoulder extension at the bottom.
@@Kboges What is your favorite "overall" pec builder exercise sir (like a main lift)
What about ring dips?
They are awesome! They tend to bother my shoulders, but if you tolerate them, they rock.
can straight bar dips replace the regular dips? Meaning, I am working towards the MU and need some carry over & nice gains also beacuse i am little weak in the regular dips and that's an nice variation to hit. This and ring push ups will be my chest exercises.
thanks
I think it probably does a pretty good job. I don't do a lot parallel bar dips but have found the straight bar dip to be a good dip variation. It's also very specific to the muscle up, so it does have an advantage there. Give it a shot and see what you think. Let me know how it goes.
@@Kboges felt less pumped but it was hard. did 9-8-8-7-7
@@in-solo7545 Less pumped in the triceps?
@@Kboges no, in the chest
@@in-solo7545 Ahh. Your range of motion good? It's easy to shorten the ROM on the straight bar dip.
100th like!
Thank you!
How does this man have more subs than gymnastics method?
It’s mostly who I’m talking to. I’m a regular guy with a family and job who just wants to be healthy, fit, with an athletic physique. Most of my audience is just regular guys who just want to be healthy, fit, and look athletic but they have families and work and aren’t interested in getting hurt or gymnastics. Turns out there are quite a few people like that so it seems to connect with people who fit into that category.
Very well said. Not to take anything away from you. It’s just that there seems to be every possible advice that anyone interested in training, bodyweight especially, would need. But you are great also. I have watched some of your videos too. Glad to see your channel blowing up
@@markomaric7346yeah it’s a really interesting topic but that’s what is so cool about RUclips; lots of different perspectives. And a lot of times it just comes down to messaging. Someone else asked me about this and when I thought about it I came to the conclusion that I’m unremarkable in just about every way. Im just an average guy. I’m not big, I’m not that strong, I don’t do skills… there is 0 flash in what I do. If I’m good at anything, it’s distilling concepts down to basics and communicating them in a condensed way that connects to people who have had a similar experience to mine when it comes to their health and fitness journey. But dude all the time I watch stuff and can’t believe it doesn’t have more subs, and then I’m baffled by some things that go viral😂 it really just comes down to the audience I think. I’m just grateful to have a group of people who are interested in hearing what I have to say about health and fitness. I truly love the subject and the journey and I’m thrilled at the prospect of being able to help inspire someone and be a positive influence in any way possible.
Yeah, you obviously know your stuff and teach it in learnable style. I like it a lot.
It also shows that you don’t have to make training your lifestyle or obsession to be good at it and look good. It is very noble thing that you are doing, helping thousands of people achieve healthy goals while doing what you love. Hat down to you.
Just have one question for you. What do you think about gymnastics method channel?
Thanks, brother!n Those are kind words and I know how lucky I am to have the positive interactions that I have. It's truly remarkable and something that has absolutely changed the trajectory of my life.
I'm not Super familiar with Gymnastics method, but form what I have seen, I really like it. I don't know the guys name who makes the content, but it is top notch stuff. I personally approach training differently, but I still enjoy and appreciate other perspectives and he is definitely knowledgeable, capable, and extremely experienced. @@markomaric7346
😘❣️💯🌟😍😊💖🥰😇
Rock climbing chest harness
Right on!
Lol
I cringe when I see people dip knowing what twenty years of dips have done to my shoulders.
Hey Speed! Yeah I don't dip too much for the same reason. There are widely recognized variations in shoulder structure among the general population (type 1,2&3 acromians) which likely impact how well people tolerate dips. I am good with a few sets per week, but I know some guys that have done dozens of sets for years and years with no issues. I wish that were me, but it's not.
@@Kboges I definitely took my shoulders out for a year doing full ROM 60+lb dips 😂