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Thread: Dips...

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    Registered User binks91's Avatar
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    Dips...

    So I've heard that dips are one of the best tricep exercises but what kind of sets and reps do you do for them? Bodyweight dips are really easy for me and it's hard to keep a weight centered on me while I do them. I'm talking about these ones too in case anyone was unaware.

    http://www.bodybuilding.com/exercise...ame/bench-dips
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    Registered User pkahnman's Avatar
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    just do 3 sets as many as you can do
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    Ive done 3x8, 3x12, 2x10...I mean its all about what you feel like doing them. If I am focusing more on strength Ill do the 3x8, if I want to gain some endurance and size, or just push some blood into them Ill do sets of 12-15.

    I found it hard to keep the weight centered on myself too while doing bench dips. However, I found a sweet spot by fooling around with leg placement and weight placement. The thing that helped the most was just getting comfortable with the motion, and increasing weight at a rate that I could comfortably keep it centered.

    I feel as if the motion should be controlled, and if it is it is much easier to keep it centered.
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    Registered User ucsumma's Avatar
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    Do you have a lifting partner or someone who could spot you?

    I enjoy doing these with a 45lb plate or 2 resting on my lap for added resistance, but it requires someone to center the weight over you while you're between the 2 benches.
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    Registered User binks91's Avatar
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    Originally Posted by ucsumma View Post
    Do you have a lifting partner or someone who could spot you?

    I enjoy doing these with a 45lb plate or 2 resting on my lap for added resistance, but it requires someone to center the weight over you while you're between the 2 benches.
    No unfortunately I don't really have someone. The bodyweight dips are just to easy and i don't feel a burn unless i max out and do like 30. But then I feel like I'm not doing much for size or strength gain.
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    Make sure you are keeping your elbows more tucked in to maximize effect on tris and take away from chest...this may prove to increase intensity on tris somewhat.
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    Just do real dips instead.
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    Gonna Get Blench Cuzzie Vise09's Avatar
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    is it wrong to do them with straight legs?

    I do them with 70kg on my thighs 8-12x3 -ass jsut about touchin ground every rep.
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    Why do pussy dips
    do the real thing with your body hanging
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    Originally Posted by shaneee View Post
    Why do pussy dips
    do the real thing with your body hanging
    because bench dips are pretty much fully geared toward triceps when performed correctly
    dips on a bar with a slightly wider grip are more geared toward chest..same as closer grip-wider grip on bench

    or you can use more of a neutral grip and get both involved somewhat equally however i dont do this because i give tris a seperate day
    Last edited by asdf89; 06-06-2010 at 08:13 PM.
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    Registered User binks91's Avatar
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    Originally Posted by shaneee View Post
    Why do pussy dips
    do the real thing with your body hanging
    The fact that I don't have a place or the equipment is the reason I do "pussy dips" but thanks for your help
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    Originally Posted by ucsumma View Post
    Do you have a lifting partner or someone who could spot you?

    I enjoy doing these with a 45lb plate or 2 resting on my lap for added resistance, but it requires someone to center the weight over you while you're between the 2 benches.
    Same here but they hurt my rest. I got a ****ed up left wrist from football that even hurts sometimes doing pushups.

    What are good exercises to strengthen your wrist or will it just heel naturally?
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    Originally Posted by binks91 View Post
    So I've heard that dips are one of the best tricep exercises but what kind of sets and reps do you do for them? Bodyweight dips are really easy for me and it's hard to keep a weight centered on me while I do them. I'm talking about these ones too in case anyone was unaware.

    http://www.bodybuilding.com/exercise...ame/bench-dips
    have you considered getting a weight vest?
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    Originally Posted by keeko View Post
    have you considered getting a weight vest?

    if ur gonna buy a vest just get the heaviest one they got and u can take weight out as needed ..i thought about getting one but i cant really see any use for them other than if youre going to wear one while running...or push ups...
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    Originally Posted by asdf89 View Post
    because bench dips are pretty much fully geared toward triceps when performed correctly
    dips on a bar with a slightly wider grip are more geared toward chest..same as closer grip-wider grip on bench

    or you can use more of a neutral grip and get both involved somewhat equally however i dont do this because i give tris a seperate day
    Try to keep a closer grip and keep your body vertical to put most of the emphasis on the tri's. not that hard
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    Originally Posted by asdf89 View Post
    because bench dips are pretty much fully geared toward triceps when performed correctly
    dips on a bar with a slightly wider grip are more geared toward chest..same as closer grip-wider grip on bench

    or you can use more of a neutral grip and get both involved somewhat equally however i dont do this because i give tris a seperate day
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    OP make sure you are all warmed up and know the correct form. Dips is probably one of the best excercise for the tris but also the easiest to hurt your shoulders and elbows if done wrong for a long period of time.
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    Originally Posted by asdf89 View Post
    because bench dips are pretty much fully geared toward triceps when performed correctly
    dips on a bar with a slightly wider grip are more geared toward chest..same as closer grip-wider grip on bench

    or you can use more of a neutral grip and get both involved somewhat equally however i dont do this because i give tris a seperate day
    What? I don't think so: regardless of how you do your dips, your triceps still do the same thing. The only thing you're changing by going from one type of dip to another is whether more focus is on the chest or your lats but this changes pretty much nothing for the triceps.

    Anyway if you're having trouble doing weighted bench dips, do "real" ones and stick a dumbbell between your legs.
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    There is no right or wrong number of sets/reps, utilize it all.
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