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Dips

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Posted by: Flex

Hi,
I'm a NuB to this board. Can you plz help me gains muscles?

aight kids,
i have a question about dips, here goes...

are you supposed to keep your shoulder blades/traps pinched back as far as possible during dips, like on a flatbench?

I've always wondered this, cuz its like the key to benchpressing.

OR...

when you get to the top of the dip movement, do you let your shoulder blades "roll" forward so you can go up as high as possible? AND kinda keep your shoulders as low as possible (kinda like the opposite of shrugging a weight...where instead of raising your traps as high as possible you're actually keeping them as low as possible)

i know its a little confusing, but you gotta just picture your shoulder blades pinched all the way back doing dips. when they ARE pinched at the top of the movement, you can only do up so high...

I hope this makes sense...

FLEX



Posted by: Flex

http://www.exrx.net/WeightExercises/...sChestDip.html

this guy^ DOESN'T keep his shoulders pinched back the whole time. notice at the top how he "goes" up as high as possible....



Posted by: LAM

Quote Originally Posted by Flex
i know its a little confusing, but you gotta just picture your shoulder blades pinched all the way back doing dips. when they ARE pinched at the top of the movement, you can only do up so high...
that's how I have always done them...



Posted by: Flex

Quote Originally Posted by LAM
that's how I have always done them...
see, it's almost like a double-edged sword though.

when you keep them pinched back the whole time, it takes away your shoulders keeping the stress on your chest...which is what i like keeping 'em pinched back.

BUT, when doing tri's...

when doing these for triceps, not chest, it seems like you don't get your tri's involved as much as possible b/c at the bottom of the movement the stress is on your core, as opposed to your tri's.



Posted by: ChrisROCK

as an aside...doesn't elbows tucked in or left out impact more whether dips hit the tris or the chest?



Posted by: Cold Iron

Quote Originally Posted by ChrisROCK
as an aside...doesn't elbows tucked in or left out impact more whether dips hit the tris or the chest?
To hit chest, I lean forward. Conversly, for tri's I try to stay as upright as possible.



Posted by: CowPimp

Quote Originally Posted by Arnie's left nu
To hit chest, I lean forward. Conversly, for tri's I try to stay as upright as possible.
This is because your elbows flare out when you lean forward. Leaning forward doesn't actually cause any greater recruitment of the pectoralis major. If you lean forward but keep your elbows tucked, you will still be putting more stress on the triceps.



Posted by: wtfzor

I do 3 different types of dips:
chest: close-grip, lean forward, elbows tucked in and pointing backwards
chest: wide-grip, elbows flare out, head looking down (similiar to that hairy dude)
tri: close-grip, stay upright, elbows tucked in

I don't keep my shoulders pinched back, because that way I can get a greater ROM and a better stretch at the bottom.



Posted by: KarlW

must be a personal thing. I (think) I keep my shoulders pinched back, makes me feel like I'm using better form or getting more controlled movement. I'd switch if I saw evidence that the hairy dude way is more effective.



Posted by: jaybigboy34

Quote Originally Posted by wtfzor
I do 3 different types of dips:
chest: close-grip, lean forward, elbows tucked in and pointing backwards
chest: wide-grip, elbows flare out, head looking down (similiar to that hairy dude)
tri: close-grip, stay upright, elbows tucked in
This is the right way.



Posted by: LAM

Quote Originally Posted by Flex
see, it's almost like a double-edged sword though.

when you keep them pinched back the whole time, it takes away your shoulders keeping the stress on your chest...which is what i like keeping 'em pinched back.

BUT, when doing tri's...

when doing these for triceps, not chest, it seems like you don't get your tri's involved as much as possible b/c at the bottom of the movement the stress is on your core, as opposed to your tri's.
yes it is...

I bacially quit doing dips since I can just do close grip bench with substantially more weight...



Posted by: DeadBolt

I pinch my shoulders and traps together. It gives me more control over my shoulders when they are tighter and with an injury to my shoulder in the past its the only way I can add any decent weight without pains.



Posted by: CowPimp

I've never pulled my back tightly together doing dips before. I'll definitely have to try it next time.



Posted by: DeadBolt

When I go heavy I need to pinch my shoulders together but when I go lighter I like to just leave it normal. I'ma ll about variety so I change things up all he time!



Posted by: Cold Iron

I pinch the blades back sub-consciously, just feels that much better



Posted by: Tha Don

I lean forward, elbows out, go right down so my chest is deeply stretched then right back up to almoast full arm extension focusing on tensing the chest, my shoulders are kept PINNED BACK at all times! to put continious stress on the chest!

I feel that is the best way to do dips if you want a well developed set of pecs, works for me!

peace



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Dips


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