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  1. #1
    Registered User RedEnvy11's Avatar
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    Need Help on Pullups and Dips

    anyone know what i can do to increase my reps on these excercises?

    i cant really do much more than 15 dips

    and i cant really do more than 2 pull ups,

    i'm 200 lbs and can bench about a 280...it's just that im weak in those particular areas
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  2. #2
    Hi. Vermonta's Avatar
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    Keep doing them.
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  3. #3
    Registered User RAWN-PAWL's Avatar
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    Trying doing some pull ups and dips.
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  4. #4
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    only way ive heard of increasing pullups is doing pullups i know prolly not much help just do as many sets to failure as you can when you do them and eventually it should get easier
    there is no offseason
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  5. #5
    Registered User nightrain36's Avatar
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    bench means you've got good arms and chest

    pullups test the back and arms

    dips test arms, back, and chest

    in short strengthen your back, and do dips and pullups. and push yourself to do one more each time. that's we get better at everything to keep doing it.
    Champions are not born. They are built.

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  6. #6
    Registered User SamFradsham's Avatar
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    If you have a chair, place it under the pull up bar and rest your shins on it. Do as many pull ups as you can then you can use the chair to give you an extra push. Kind of hard to explain, easier to demonstrate.

    You can do the same for dips.
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  7. #7
    Asian Sensation Billster's Avatar
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    Originally Posted by nightrain36 View Post
    bench means you've got good arms and chest

    pullups test the back and arms

    dips test arms, back, and chest

    in short strengthen your back, and do dips and pullups. and push yourself to do one more each time. that's we get better at everything to keep doing it.
    how do dips work your back?........

    and OP start strapping weight to yourself for the dip

    and for pull ups, try using the assist machine, and progressively use less assistance, u'll do 20 bw-pull ups in no time
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  8. #8
    Registered User Ian33's Avatar
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    Originally Posted by Billster View Post
    how do dips work your back?........

    and OP start strapping weight to yourself for the dip

    and for pull ups, try using the assist machine, and progressively use less assistance, u'll do 20 bw-pull ups in no time
    It depends on what kind of dips you are talking about. There are tricep dips and chest dips.
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  9. #9
    OG of Shadiness matt01621's Avatar
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    Originally Posted by RedEnvy11 View Post
    anyone know what i can do to increase my reps on these excercises?

    i cant really do much more than 15 dips

    and i cant really do more than 2 pull ups,

    i'm 200 lbs and can bench about a 280...it's just that im weak in those particular areas
    ive done these and heard its the best way to get better at pull ups

    http://www.youtube.com/watch?v=TindOf7zyXM


    idk about dips. i would think to get better just keep doing them
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  10. #10
    Registered User swolepatrole's Avatar
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    In my opinon, try and stay away from the assist machines and the band in the video posted above. One misstep or loss of attention and POW...your face is busted. Saw a woman have to get carried out of the gym, bleeding everywhere, after the platform on the assist machine popped her in the face.

    The best things I can suggest doing are:
    1) Stay consistent. If you can do 2 on Monday, try for 3 on Thursday. Then try for 4 the next week. It'll come.

    2) Use the pull*down* machines with the handle grips similar to the pull-ups you're trying to improve. Try a low rep scheme, like 4 sets of 6 reps. Once you get the target reps with a given weight, slap five more pounds on there the next time you work out. Narrow that gap between your bodyweight and the weight you just completed.

    3)Use 'Negatives.' If you reach failure after only a couple reps, maybe pull some boxes or a bench over underneath the bar and jump up so you're in the top position of the movement (chin above the bar) and lower yourself to the bottom position as slow as you can manage (3-5 seconds is usually a good count) for a few extra reps.

    Now this next tip is assuming you're using correct form and tecnique (no swinging, no kicking legs, focusing the pulling power on your back and not your biceps) in your reps.
    4) If, on that last rep, you're almost up, but can't quite get to the top...go ahead and cheat a bit. That one kick and little burst of effort may make the difference and get you up that one last time. While it doesn't necessarily make you better, the confidence it can keep you from losing may help keep you focused. Just don't make a habit of it.

    If I missed anything, please feel free to call me on it and rub it in my face. kthxbai!
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  11. #11
    Stay hydrated RandallH19891's Avatar
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    When I was strictly trying to do more pull-ups, this increased mine from 8 to 13 in a few weeks: http://www.4mcd.usmc.mil/AOP/OSOHyat...%20Program.htm
    Just going through the motions is one of the most disadvantageous things you can do.
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  12. #12
    You Admirin? WheresYerHeadAt's Avatar
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    You can try using the gravitron and just lowering the assistant weight as you get stronger.

    For pullups, you can use the assitant bands as well (works kind of like gravitron)

    It also helps to do kipping pullups if you cant do deadhangs yet, it helps with the motion and strength development and gives you a boost from the momentum

    Other things to consider are:

    1) jumping pullups with slow negatives
    2) bench pullups (set a bench at incline, keep one leg on it and pull your weight up)
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  13. #13
    OG of Shadiness matt01621's Avatar
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    Originally Posted by swolepatrole View Post
    In my opinon, try and stay away from the assist machines and the band in the video posted above. One misstep or loss of attention and POW...your face is busted. Saw a woman have to get carried out of the gym, bleeding everywhere, after the platform on the assist machine popped her in the face.
    Lol you can say that about almost any lift. Try not to scare the OP from two really helpful exercises that are basically retard-proof.
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  14. #14
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    I'd like to stick something resembling an arrow in there and let it fly. How rad would that be?
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    Originally Posted by RedEnvy11 View Post
    anyone know what i can do to increase my reps on these excercises?

    i cant really do much more than 15 dips

    and i cant really do more than 2 pull ups,

    i'm 200 lbs and can bench about a 280...it's just that im weak in those particular areas
    i found an easier way to do it, by using your back muscles to pull you up and with dips. Do them in low amount of sets at first, when you get used to it, increase your reps bro.
    Sometimes you have to stand alone, to know that you can still stand. -Lazar Angelov
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  17. #17
    Registered User jhashey's Avatar
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    Not being able to do pull-ups could be a number of weaknesses (don't worry, everyone has weaknesses). Could be grip, shoulder health, lats, etc.

    Include exercises like recline rows, banded pull-ups as Jhawk posted, thick grip holds, towel holds, thick bar pulling work. Also vary your hand with and placement (chins, pulls, wide, narrow, etc). If you have access to bands, include pull a parts in your program, from different angles, for corrective shoulder and back work.

    Being thicker front to back helps the bench as well.

    15 dips isn't terrible, but again I'll point to shoulder health as a possible issue. Make sure you can work in a full range of motion without problem.

    Hope that helps, good luck.
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