Dips

Flex · 11-30-2004, 08:34 PM

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

Flex · 11-30-2004, 08:37 PM

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....

LAM · 11-30-2004, 08:59 PM

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...

Flex · 11-30-2004, 09:04 PM

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.

ChrisROCK · 11-30-2004, 09:51 PM

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

Cold Iron · 11-30-2004, 10:42 PM

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.

**CowPimp** · 11-30-2004, 10:50 PM

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.

wtfzor · 12-01-2004, 01:48 AM

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.

KarlW · 12-01-2004, 02:07 AM

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.

jaybigboy34 · 12-01-2004, 10:21 AM

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.

LAM · 12-01-2004, 11:07 AM

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...

DeadBolt · 12-01-2004, 11:10 AM

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.

**CowPimp** · 12-01-2004, 11:11 AM

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

DeadBolt · 12-01-2004, 11:19 AM

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!

Cold Iron · 12-01-2004, 11:26 AM

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

Tha Don · 12-01-2004, 11:44 AM

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

11-30-2004, 08:34 PM	#1
Flex FLEXecutioner Join Date: Sep 2003 Location: Pomping Iyuhn Posts: 6,278 Photos: 2	Dips 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
	You're a funny guy, Sully, I like you. Dat's why I'm going to kill you lahst. * Got juice?Need Motivation?How to Train* Arnold vs. Ronnie vs. Haney vs. Sergio YEAH BUDDY...LIGHT WEIGHT!Ahhnold*

11-30-2004, 08:37 PM	#2
Flex FLEXecutioner Join Date: Sep 2003 Location: Pomping Iyuhn Posts: 6,278 Photos: 2	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....
	You're a funny guy, Sully, I like you. Dat's why I'm going to kill you lahst. * Got juice?Need Motivation?How to Train* Arnold vs. Ronnie vs. Haney vs. Sergio YEAH BUDDY...LIGHT WEIGHT!Ahhnold*

11-30-2004, 09:51 PM	#5
ChrisROCK ///M Rider Join Date: Nov 2004 Location: Southern NYS Posts: 793 Photos: 5	as an aside...doesn't elbows tucked in or left out impact more whether dips hit the tris or the chest?
	Maximus: "What we do in life, echoes in eternity." http://kandeecup.tripod.com/gif "Success does not necessarily mean advancement;... it refers to the accomplishment or sense of achievement one obtains from trying one's best... I...enjoy the process of become stronger and more muscular."

12-01-2004, 01:48 AM	#8
wtfzor Registered User Join Date: Oct 2004 Posts: 245 Photos: 1	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.
	Train beyond the pain...and death is your only release

12-01-2004, 02:07 AM	#9
KarlW My Little Man Join Date: Jul 2002 Location: Sydney Oz Posts: 1,030	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.
	What this means is that when we drop a ball and it falls to the ground, it wasn't the ball that moved (down to the ground), but the ground that moved (up to the ball)

12-01-2004, 11:10 AM	#12
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,342	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.
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson ´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

12-01-2004, 11:11 AM	#13
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	I've never pulled my back tightly together doing dips before. I'll definitely have to try it next time.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

12-01-2004, 11:19 AM	#14
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,342	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!
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson ´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

12-01-2004, 11:26 AM	#15
Cold Iron High $ociety Join Date: Jul 2003 Location: ONtario Posts: 1,615	I pinch the blades back sub-consciously, just feels that much better

12-01-2004, 11:44 AM	#16
Tha Don Registered User Join Date: Aug 2003 Location: Nottingham, England Posts: 3,826 Photos: 33	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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