MESO-Rx
Anabolic Steroids
Weighted dips
- Thread starter may2021
- Start date
They're a fantastic movement if you're able to keep shoulders healthy. They're in my split most of the time.
If the goal is tri work make sure you stay upright and send elbow "back" for max flexion.
If the goal is tri work make sure you stay upright and send elbow "back" for max flexion.
That's exactly what I was hoping to hear. Thanks bro.
Deskoze38192
Member
I do weighted dips once weekly for triceps on one of two push days. Used to do them every push day (twice weekly) but I was starting to get injuries. Better results now with less frequency. I do close grip bench on the alternate push day. Weighted dips and skull crushers are by far the most effective tricep exercises I do.
What Mac said about staying upright is very important for engaging the triceps. Start leaning forward and it becomes a chest exercise. I find using the tapered dip bar helps a lot to find the perfect width, which makes it easier to stay upright. The narrower your grip the easier to engage triceps and stay upright. Grip a little too wide and you will start leaning forward by default and engaging chest.
What Mac said about staying upright is very important for engaging the triceps. Start leaning forward and it becomes a chest exercise. I find using the tapered dip bar helps a lot to find the perfect width, which makes it easier to stay upright. The narrower your grip the easier to engage triceps and stay upright. Grip a little too wide and you will start leaning forward by default and engaging chest.
laclark89
Member
the upper body squat. Pull ups and dips are actually how alot of inmates get jacked.
To Hit more chest and shoulders u lean forward right?
OldGHGuy
Member
Hate to disagree, but un-necessary risk on the shoulders and elbows IMO. But I am an older lifter now dealing with the ramifications of not-so-smart lifts in my 20's and 30's. Much safer ways to work chest and tris
Correct, I think it’s a great movement and keeping the mobility to do them will mean better shoulder health.
laclark89
Member
To get a little more in depth to this weighted dip thing lol.
I usto be able to do alot of body weight pull ups and dips, some where around 20 reps each, when I was into calisthenics.
Now days I can do around 10 reps of each, mainly because I bairly do them. At what point would u add them and add weight to them and what rep set range?
They would be better as a finisher over using it for a main compound lift?
I typically do then after main pressing movements as if you get strong you’ll simply need too much weight.
So I do two pressing movements, one lateral delt movement, then dips before my two tri isolations. I treat them like any other movement. 8-15 rep range, add weight when I exceed max reps.
saynotodrugs
New Member
Due to years of shoulder issues I avoid them, but as most other comments are pointing out they're a great exercise IF you have healthy elbows and shoulders. Having one tricep dominant push movement in your routine is important so if you can't manage dips then close grip bench press is a great alternative.
OldGHGuy
Member
If they keep doing weighted dips, they wont have healthy shoulders for very long. Truth. Why risk it when there are so many safer alternatives?
laclark89
Member
Dips are actually not that easy. Most people probably have poor form or start pushing ugly reps at the end jerking around. I've actually seen videos with old body builders like j cutler doing dips still. An that's after years of hard training.
If you dont like them dont do them simple.
If you dont like them dont do them simple.
OldGHGuy
Member
To each his own!
I like the tapered bar too. I’ve been using a matador rogue setup.
For you and others what do you do in terms of facing in towards the narrow part and facing out / away from it? I mostly face in but I’ve been experimenting with out. Just wondering if it’s known the different triceps and chest impact
Deskoze38192
Member
Yeah that’s pretty much what I use as well.
My gym has multiple dip stations but my go to is the fat tapered bar that mounts onto the power rack. All the other stations have some flex under a lot of weight but the rack is solid. It’s very similar to the Matador Rouge bar is just a little fatter with knurling and goes in closer to where it mounts to the rack so it’s longer with more taper. Basically goes a little narrower and a little wider but very similar.
I always face in and since I’m using a decent amount of weight (240 +90 lbs min) for my sets the taper helps put less strain on my wrists at that angle then even straight but I have never tried it in reverse and I also am interested to hear what others might have to say about the effect on triceps.
Good question
milkbone
Member
I wanna agree due to the pain, but the results? To some shortsighted people like myself outweigh the risk, owned the best lower chest and tris in the Gold's I was in, plus helped me to decline press 110 dumbbells, which gave me the tits that the girls love. All natty at the time too, after I discovered Ttoykkyo Sust forget about it, life was great for a kid in his 20s
OldGHGuy
Member
You take a chance getting up in the morning, crossing the street, or sticking your face in a fan. It's all risk/reward until its over
