Dips are better than flat bench press for chest.

[nocbrute]

Correct me if im wrong but i was told that dips with your elbows closer to your body works your triceps mainly and with your elbows flared out, more chest is worked in.

do them however you can without hurting your shoulders, whichever way you push the most weight. your whole upper body will grow.

[kiddink]

meh dips hit triceps/front delts more

this. but it depends on the width of your grip.


my gym has a set width, and it works my triceps alot more than chest.

[Sherloc]

cool story bro, youll grow with p90x too, why dont you do it? cause its not optimal growth.
its whatever though

weighted dips are like the other person said, squats for the upper body. 5x5 with heavy ass weight should do the trick, you can probably add 5-10lbs a week on that bitch too.

Actually i don't think i'd grow on p90x, as it's more cardio and I train enough. As for weighted dips i do 10x10 on weighted dips adding 10lbs a week and have 1rm of 4x45lb plates on the belt. My routine works for me, to each his own.

[The-BeAsT]

i do dips as my 1st exercise for my chest... duno how u fcuks are able to do dips AFTER doing flat/incline presses . arent ur chest even too fatigued to do dips then? cuz mine are

I can easily do 3 sets of 10 with added 20kgs as a 3rd exercise. So to step things up on good days I superset with flys, now that feels good man

[Fist-Of-Freedom]

For those of you having trouble with dips, hang in there. About a year ago, I was looking around trying to find an assisted dip station because I could barely do 3-4 dips (I never found an affordable one). Last Sunday, I did three sets with 45 pounds hanging from the belt.

Just stick with them and it'll get better.

Yeah, they hurt my shoulders /tennis elbow so I don't even bother.

[imsomeone]

Actually i don't think i'd grow on p90x, as it's more cardio and I train enough. As for weighted dips i do 10x10 on weighted dips adding 10lbs a week and have 1rm of 4x45lb plates on the belt. My routine works for me, to each his own.

180lbs huh. impressive. id like to see a video of this feat.

[nocbrute]

Actually i don't think i'd grow on p90x, as it's more cardio and I train enough. As for weighted dips i do 10x10 on weighted dips adding 10lbs a week and have 1rm of 4x45lb plates on the belt. My routine works for me, to each his own.

you put four 45s on your belt and do a dip?

video please.

[Sherloc]

180lbs huh. impressive. id like to see a video of this feat.

180lbs not counting my bodyweight of 160lbs. Sure, I'll try and toss up a vid this weekend.

[iKermit]

^^^^ for the record, i'm up to a bw+180 dip now too.

man idk how the hell u guys do weighted dips. I've been working out for like 7 months and can only do 3 sets of 10... no way I can do weighted

if your max set is 10 bw reps, do 2-3 sets of 7-8 reps every 2-3 days. you'll build up your dip strength. once you can breeze through 12, buy a belt and start adding weight. don't be afraid of low rep sets either. they're another way to break through strength plateaus.

[Sherloc]

^^^^ for the record, i'm up to a bw+180 dip now too.

Woot woot

[Saadati20]

^^^^ for the record, i'm up to a bw+180 dip now too.




if your max set is 10 bw reps, do 2-3 sets of 7-8 reps every 2-3 days. you'll build up your dip strength. once you can breeze through 12, buy a belt and start adding weight. don't be afraid of low rep sets either. they're another way to break through strength plateaus.

k Ill try this. thanks brah!

[hidden_away]

Woot woot

stfu racist, Just because I am white does not mean I cannot get a 6pac, So what your saying I'm weak and nobody likes me because I have blue eyes. Dude just f*** off man, I have had it up to here with your ****.

Racist is racist!

[iKermit]

Woot woot

it's been a goal since i started lifting. feels good man

k Ill try this. thanks brah!

let me know how it goes. i've used something similar to build up my pullup strength too. went from bw x 7 in december to +80 x 5.

[Neto472_old]

vince gironda was also a total retard. brb hanging upside down after working out to get jacked fibers.

this

watch dorian's seminar brahs... decline and dips are where its at.

http://clips.team-andro.com/watch/3d...Chest-Training

[Saadati20]

it's been a goal since i started lifting. feels good man


let me know how it goes. i've used something similar to build up my pullup strength too. went from bw x 7 in december to +80 x 5.

I suck a pull ups more than anything! they're difficult. I can only do about 10 of them and then i have to move to the weighted machine... but im sure the same rule applys to dips right?

[jmt92]

I dont understand why so many ppl dont do dips.. theyre like an upper body squat.
IMO dips can be a lot more beneficial for ppl with poor pec development than flat bench. unless your shoulders hurt when doing dips, you should start now.
Focus on strapping weight to yourself instead of doing 20+reps.
and youre less likely to hurt your rotator cuff on dips than flat bench.

Guys with long arms often are much better at dips than bench press and for some, it is easy to progress on dips while their bench tends to stay stalled. You don't have to be trapped by others dogma.

This post is meant for guys wanting to add size to their chest not for guys training for certain sports.

no they're not...but damn they are right behind it.

Case in point-dude who is 200 lbs. benching 405 is gonna have a much better chest rather than benching 250 and doing hundreds of a dips a week.

[EHSTennis]

^^^^ for the record, i'm up to a bw+180 dip now too.




if your max set is 10 bw reps, do 2-3 sets of 7-8 reps every 2-3 days. you'll build up your dip strength. once you can breeze through 12, buy a belt and start adding weight. don't be afraid of low rep sets either. they're another way to break through strength plateaus.

yeah dips go up pretty fast compared to the other core lifts. I built up to 115 added in a relatively short time. course I lost it all when I didn't do em for a couple weeks, but thats beside the point.

[hidden_away]

Why is it when a mod comes in and post everyone has to quote him/her and nut hug them, Why dont you just spit it out and say "reps please" and also

stfu racist, Just because I am white does not mean I cannot get a 6pac, So what your saying I'm weak and nobody likes me because I have blue eyes. Dude just f*** off man, I have had it up to here with your ****.

Racist is racist!

[iKermit]

I suck a pull ups more than anything! they're difficult. I can only do about 10 of them and then i have to move to the weighted machine... but im sure the same rule applys to dips right?

yep. frequency without going to failure is the key

no they're not...but damn they are right behind it.

Case in point-dude who is 200 lbs. benching 405 is gonna have a much better chest rather than benching 250 and doing hundreds of a dips a week.

if someone's 200lbs and benching 405, chances are they're benching with a powerlifting approach. these guys usually have massive backs, front delts and tris and not as much chest (by comparison). everyone's different but i've seen more impressive chests on the good benches+dips as opposed to the ridiculous benches only.

yeah dips go up pretty fast compared to the other core lifts. I built up to 115 added in a relatively short time. course I lost it all when I didn't do em for a couple weeks, but thats beside the point.

it'll come back relatively quickly. the brief break may even help you come back stronger.

[Neto472_old]

lmao i'd love to see the form on all the dudes claiming to do dips with bw + a million pounds

dips properly done are pretty ****ing hard, i guess its worth wrecking your shoulders to move a lot of weight

[imsomeone]

no they're not...but damn they are right behind it.

Case in point-dude who is 200 lbs. benching 405 is gonna have a much better chest rather than benching 250 and doing hundreds of a dips a week.

thats your opinion. generally dips are way better for people than flat bench. and who said anything about doing 100 reps on dips?

yeah dips go up pretty fast compared to the other core lifts. I built up to 115 added in a relatively short time. course I lost it all when I didn't do em for a couple weeks, but thats beside the point.

probably cause youre using a lot more musclature on dips than bench

[EHSTennis]

no they're not...but damn they are right behind it.

Case in point-dude who is 200 lbs. benching 405 is gonna have a much better chest rather than benching 250 and doing hundreds of a dips a week.

this is a big misconception, you don't do dips for rep numbers. Like any lift, if you can do more than around 10 for a few sets, you need to add weight. I would argue that doing 10 proper ROM, properly weighted dips would have more of an effect than doing 50 reps just banged out not focusing on form or ROM.

and yeah obviously the guy who benches 405 is gonna have a bigger chest than the guy that benches 250. really goin out on a limb there...

[WarChant]

Chest Day:
1st of 2 a day: Flat Bb bench 5x5, incline bb bench 4x8, db press 4x8, incline db press 4x8
2nd of 2 a day: Flat bb bench 4x8, incline bb bench 4x6

Tricep Day:
Close grip bench 5x5, weighted dips 10x10 (weight added), skull crushers 4x8, v-bar pull downs 3x15.

21 sets for tri's... wut?

[EHSTennis]

it'll come back relatively quickly. the brief break may even help you come back stronger.

yeah but if you read my last post in this thread, I'm having a hard time really feeling it in my chest. I could strap on 115 again and probably do a few sets, but my front delts are moving most of the weight it feels like. I'm trying to experiment with different body angles, lower weights, slower negative, etc, but nothing's really helping. thoughts?

[Neto472_old]

yeah but if you read my last post in this thread, I'm having a hard time really feeling it in my chest. I could strap on 115 again and probably do a few sets, but my front delts are moving most of the weight it feels like. I'm trying to experiment with different body angles, lower weights, slower negative, etc, but nothing's really helping. thoughts?

decline bench brah

[Valenzuelatech]

Now that I'm lighter, I'll try bodyweight parallel bar dips again.

I used to just do it on a machine at the end of the workout but stopped cause I'd come flying off the seat with every rep

[supacrazymonkey]

Now that I'm lighter, I'll try parallel bar dips again.

I used to just do it on a machine at the end of the workout but stopped cause I'd come flying off the seat with every rep

what's your chest routine brah?

[EHSTennis]

Now that I'm lighter, I'll try bodyweight parallel bar dips again.

I used to just do it on a machine at the end of the workout but stopped cause I'd come flying off the seat with every rep

not sure i follow...

v-tech used the tricep dip machine???

[iKermit]

yeah but if you read my last post in this thread, I'm having a hard time really feeling it in my chest. I could strap on 115 again and probably do a few sets, but my front delts are moving most of the weight it feels like. I'm trying to experiment with different body angles, lower weights, slower negative, etc, but nothing's really helping. thoughts?

what muscle groups are you working on days you're dipping? right now, i'm doing them on delts/arm days following my delt exercises. i get pretty good chest involvement by preexhausting the shoulders. have you tried supersetting them with incline db flies?

[jmt92]

this is a big misconception, you don't do dips for rep numbers. Like any lift, if you can do more than around 10 for a few sets, you need to add weight. I would argue that doing 10 proper ROM, properly weighted dips would have more of an effect than doing 50 reps just banged out not focusing on form or ROM.

and yeah obviously the guy who benches 405 is gonna have a bigger chest than the guy that benches 250. really goin out on a limb there...

what i'm saying is I have seen plenty of people who could do heavy dips, whether they be weighted or just for 4 sets of 25 at BW who have weak chest and can barely get 250 on bench.But I have seen guys the same weighrt bench 405(bbing approach) and have way better chest that may do 4 sets of 10 BW on dips.But I do agree it can vary greatly depending on the person and what they are training for.

People really seem to do anything these days to diss good ol' flat bench(I use to be one) and thats what it seemed like the OP was doing.I apologize if I perceived OP's post the wrong way.