The all mighty dip like any other exercise has developed a cult following. Whether it is seated, body weight, or weighted, the dip has earned its place in the bodybuilding lexicon for good reason. The history of the exercise dates back to the advent of sport and physical fitness itself.
The dip is formally categorized as an upper body compound pushing exercise which involves the chest, shoulders, and triceps. The dip is a staple of many bodybuilding and strength training programs for its simplicity and the results it produces.
The dip has even been likened to the “upper body squat,” by the great Mike Mentzer. The equally great Vince Gironda even had his own theories on the creating of a wider chest through the use of what has become known as the “Gironda Dip” and a V shaped Dip bar.
While the 60’s are behind us the dip remains. But working up to Bodyweight dip strength can be accomplished through a number of exercises. If one were to remain faithful to the dip we can always begin with the seated dip with legs on the floor or supported on another bench.
When one deems it time to move on the next stage of dipping the same form used in the seated or legs raised version travels with you. Some form related things to look out for are, that many people seem to just toss their legs up on a bench lock out their knees, and hunch over while pressing out partial reps.
DON’T DO THIS! Take a nice strong posture and press out full reps.
Proper depth:
Errors in form need correction and one should be mindful of what a rep that travels through its full range of motion looks like. Some of these miscues will correct themselves when doing an unsupported bodyweight dip, i.e. locking ones knees out on the bench in front or you. Ideally you will just allow your legs to hang comfortably or knees bent to keep ones feet from touching the ground.
On hand spacing:
Ideally one should begin with hands about shoulder width apart allowing for a comfortable decent and ascent. This will take some fiddling to get right. If you stand naturally and allow your hands to hang loosely (palms facing your thighs) at your waist you can use this to find good spacing on a bench or dip station. This will about perfect to start with.
Some may prefer a wider grip than shoulder distance, but be cautious with a “too wide” grip position because the possibility of stressing your Pectoral muscle near its insertion point. Be mindful of this as you ramp up the intensity & volume or suffer the dreaded “Pec tear” that seems all too common in gyms. I’m not your MD or PT, its just a word of caution…
The novelty is in having a greater degree of core muscle activation in that you are controlling your dip motion and very well contracting your abs throughout the movement.
*note: please disregard the second slide 2, I don’t want anyone going crazy with “flying dips”.
Moving beyond the beginner level we are then able to explore the sheer awesomeness that is the weighted Dip! Weighted dips are identical to bodyweight dips with the only difference being the added resistance of weights that are either suspended from the waist by a traditional Dip Belt or in the form of a vest or backpack.
The choice of weight placement is yours, but some considerations may be that a backpack centers the weight somewhat towards your back (as the name would imply) and this may shift your balance and the exercise to become more Triceps dominant or throw off your form completely.
A weighted vest centralizes the weight but not everyone will use one as they are expensive and the higher quality ones somewhat rare. (i.e. firefighter, military, law enforcement training vests)
The standard is having the weight hanging from your waist. (This is my preference in that it allows for fidelity in form and I aim to maintain a tight core throughout)
In any form the dip’s versatility can be matched by few and I even had a friend tell me that while on the job he parked two UN trucks bumper to bumper to set up his Dip Station while out in the field.
Happy Dipping!
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Thread: All hail the mighty dip!
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09-03-2011, 10:04 AM #1
All hail the mighty dip!
fui quod es, eris quod sum
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09-06-2011, 09:13 PM #2
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09-10-2011, 07:01 PM #3
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09-11-2011, 07:13 AM #4
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09-11-2011, 07:07 PM #5
Thanks guys.
Here is some extra that i hadnt fit into the original piece:
Marvin Eder - considered one of the most amazing physique and strength stars of his era. Known initially for his physique, he earned 3rd place at the Mr. America competition at the tender age of 19. He bench pressed more than 500 lb. while weighing under 200 lb. and could perform repetitions in the press with the then world record in that movement. Perhaps his most amazing accomplishment was a dip with 434lb. of added weight – a feat that has never been approached by anyone of any bodyweight since Marvin.fui quod es, eris quod sum
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09-11-2011, 07:37 PM #6
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09-11-2011, 09:16 PM #7
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09-11-2011, 09:21 PM #8
- Join Date: Feb 2010
- Location: Long Beach, California, United States
- Age: 36
- Posts: 420
- Rep Power: 545
I actually did some hard searching last night in the archives about proper dip technique because my RC rubs whenever I do them. So far I know not to shrug on the descent and too wide a grip is bad for your shoulders. I'm considering staying away from these altogether after one more go at the dips on my next chest/tri day.
"We are all in the gutter, but some of us are looking at the stars."
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09-18-2011, 05:10 PM #9
Thanks again all. Here is another passage I had trimmed off the original version:
One final variant of the weighted dip is suspending the weight from ones neck by draping chains like a post apocalyptic Mountain man’s smoking jacket. This variation theoretically shifts ones center of gravity forward emphasizing the muscles of the chest and thus stressing the chest in a different way.
Cheers!fui quod es, eris quod sum
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09-18-2011, 08:20 PM #10
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09-18-2011, 09:29 PM #11
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09-19-2011, 12:29 AM #12
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09-19-2011, 10:59 AM #13
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09-19-2011, 11:48 AM #14
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09-19-2011, 12:17 PM #15
I did a full body program the past 2 months, dipped nearly every training (3 times a week). I got strong at them, my chest got fuller at the bottom mainly, but now my shoulders are taking the toll. Going to erase them from my program for a while. I won't forget them though, great exercise.
The seperation of skill and talent is one of the greatest misunderstood concepts for people who try to excel, who have dreams, that want to be a thing. Talent you have naturally. Skill is only developed by hours and hours and hours of beating on your craft.
- Beauty of bodybuilding
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09-19-2011, 01:28 PM #16Side Effect Sports Sponsored PRE-WORKOUT log --> http://forum.bodybuilding.com/showthread.php?t=147433803
My Transformation Thread --> http://forum.bodybuilding.com/showthread.php?p=525831263#post525831263
That New trhead ---> http://forum.bodybuilding.com/showthread.php?t=162767731
Instagram = jonerd
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09-19-2011, 04:57 PM #17
i love doing dips, im up to 100lbs added for 6 reps
[[Best Lifts at 193lbs - Dec 2013]]
Squat - 385lbs x 3
OHP - 200lbs x 3
Bench - 300lbs x 1
Deadlift - 425lbs x 5
[[Best Lifts at 171lbs - May 2014]]
Squat - 345lbs x 5
OHP - 190lbs x 3
Bench - 280lbs x 1
Deadlift - 405lbs x 4
5/3/1 Workout Log - http://forum.bodybuilding.com/showthread.php?t=156309573
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10-01-2011, 05:52 PM #18
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10-01-2011, 08:33 PM #19
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10-01-2011, 09:23 PM #20
I don't know if its just me but I think for tall people they are really hard to master. I have tried them in so many ways and I can't find the right way to do them without feeling discomfort. I think its because I have really long arms but these damn dips are so stressful, I want to do them but I just can't seem to get the movement and form down. Any tips???? I feel a lot of discomfort in my shoulders and barely feel any stress put in my triceps when I do them.
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10-01-2011, 11:22 PM #21
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10-02-2011, 06:53 AM #22
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10-02-2011, 06:56 AM #23
Dips are a great exercise for people with healthy shoulders. They'll beef up/strengthen upper body in a hurry. But if they're done improperly, they will absolutely trash the shoulder complex, esp the ac joints.
3 caveats with the dip, just off the top- watch the ROM and don't go down too too low- beware an exaggerated ROM in the bottom portion.... add weight very very slowly, if at all.... don't do too much volume- no more than 3 to 5 sets once or twice a week. Moderation, caution, and respect are key with dipsTension is who you think you should be. Relaxation is who you are.
"My workouts are on a slow simmer. Should I raise the heat and seek a
boil, I invariably get scorched. Cold is intolerable, room temperature
makes me sick, and comfy-warm puts me to sleep."
"The bench press took a permanent leave of absence when I grew up 20
years ago. I do not miss the overrated lopsided painster one bit.
Dumbbells are where it's at."
-Dave Draper
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10-02-2011, 06:59 AM #24Tension is who you think you should be. Relaxation is who you are.
"My workouts are on a slow simmer. Should I raise the heat and seek a
boil, I invariably get scorched. Cold is intolerable, room temperature
makes me sick, and comfy-warm puts me to sleep."
"The bench press took a permanent leave of absence when I grew up 20
years ago. I do not miss the overrated lopsided painster one bit.
Dumbbells are where it's at."
-Dave Draper
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10-02-2011, 10:12 AM #25
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10-02-2011, 07:11 PM #26
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10-05-2011, 04:21 PM #27
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10-06-2011, 02:47 AM #28
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10-06-2011, 04:43 AM #29
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10-06-2011, 08:27 AM #30
Dips are a great exercise, luckily I learned about them shortly after I started to train and they're always incorporated into my chest day. I use them as a first warm-up set which I do a set of about 10 very slow and controlled to get a nice good contraction out of my muscles before moving on to bench, etc..
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