Thread: dips/weighted dips

Dips are excelent. I train total body so I like to substitute them for close grip bench presses when they get stale and I need some sort of sagital plane press. If you are working body parts with your split I like to do them for triceps but some like them for chest. Either way defenitly do them. I would go with dips over sinlge joint movements any day.

Cool, man! I was thinking about using them for rear deltoid work. Doing them after overhead BB presses. What do you think about that?

dips aren't a read delt exericses. they are a sagital plane press (chest/anterior delts/ tris etc...). For rear delts go with bent over DB raises, reverse peck deck or cables or face pulls.

What's a face pull?

You can do them a few different ways:

1) standing cable face pulls- Take a rope atachment and put it on a top cable. Stand back and pull the row towards your face (keep your elbows high to ingage your rhomboids more).

2) prone incline dumbell face pull- lying face down on an incline bench. Take two dumbells and pull the towards your face (like a row) in the same motion as the cable version (elbows out).

3) seated cable face pulls- can either be done on a lat pull down station, leaning back a bit with the rope attachment again. Or, at a seated cable station, again I favor the rope attachment because you can pull your hands apart and get more of a range of motion. Again, elbows flared out and pull towards face.

Thanks!

no problem

I really like perpendicular rows for a compound movements that hits the rear delts. Check out www.exrx.net if you don't know what that is. It can be done with dumbells or a barbell. Also check out the lying rear lateral raise.