I dont mean AM or PM lol..
When you do back.. U usually do pull ups or chin ups as a first exercise cause its hard,but i always see chest dips being performed as a 3rd exercise (that is the case with me) after two bench exercises. Now after those two i dont feel like i have much power,i cant even do 10 reps of dips in my first set,and on my second set i am somewhere between 4-6,i dont even go for the third.. No use..
Should i maybe try doing dips as my second exercise,or maybe even as my first (though i am afraid i could injure myself)
When do YOU do dips,and do you have some tips about this exercise i should now about :-)
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Thread: ''Best'' time to do chest dips
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02-16-2010, 06:53 AM #1
''Best'' time to do chest dips
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02-16-2010, 06:55 AM #2
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02-16-2010, 06:59 AM #3
Wouldnt worry too much about injury, try doing a moderately light warm up set of bench, then do dips as your first exercise ?
Although it just sounds to me that either you arent pushing yourself or you just arent use to the strength endurance that is required of the movement, which will come with time.
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02-16-2010, 07:15 AM #4
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02-16-2010, 08:09 AM #5
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You're better off doing bench first, and then you can do dips if you like. I'm assuming your second lift is either incline or flys, either of which can be done after dips. You shouldn't be doing incline too heavy the same day you do very heavy bench anyways so there shouldn't be a problem moving your dips around.
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02-16-2010, 08:25 AM #6
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02-16-2010, 08:45 AM #7
- Join Date: Aug 2009
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Dips are good but not a primary exercise. Although you can do them first thing if you add weight to them via a dip belt or clutching a weight between your legs. If you are having trouble with them doing higher reps isn't going to help one bit. Try sets of 5 instead with 2 minute breaks in between. Be sure you know the difference between techniques as well. There is a chest dip and a triceps dip (not triceps bench dip). Each week try to do one more in at least two of your sets. EG, last week was 5 - 5 -5 -5 -5, this week do minimum 6 - 6 - 5 - 5 - 5. That way you are always increasing. Another method is to do a final set of reps with negatives. Walk up to the top position and descend for a 5 count. Set a short term goal and a long term goal so you aren't running blind. EG, 5x 10reps in two months and long term goal of 5x 50reps or something along those lines. If you like to keep dips in your routine constantly try to switch between the chest and triceps variants every 3 to 5 weeks to keep from plateauing. Good luck!
Goal is to compete at a national level. All lifts done raw no wraps only using a belt
Squat: 220kg - 484lbs
Bench 145kg - 319lbs
Deadlift: 250kg - 550lbs
(making video next test)
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02-16-2010, 09:07 AM #8
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02-16-2010, 09:10 AM #9
Great stuff!
Yes i must admit that i always go to failure,and i make less than minute brakes.. Guess that pretty much sums all up.. Same thing with pull ups.. I go to complete failure,and even a negative failure on the first set..
I guess that isnt very smart from my part.
As for dips yes i know the difference between. When doing chest dips you should lean forward,and your elbows should go ''to sides'' and you should lower down until you feel strech in your chest or shoulders (which i never felt :/ but next time i do dips i am going to be really focused)
When i do bench (90 % of times its DB cause i dont like BB that much) i do 2 sets with light weight 12-10 reps(warm up 1st exercise) than i do 1 set with intermediate weight 4-6 reps than i rest for 2 minutes and take the maximum weight i can lift. Is that OK?
First it was 4 times,than it got up to 6,than to 8,now i am going for the 10,and when i reach 10 reps thats my cue to increse the weight.
As for the long term goal of 5x50 dips.. LoL.. That sounds like SciFi having in mind my serious strenght and endurance issues,but the short term plan sounds like a.. Well like a plan lol..
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02-16-2010, 09:47 AM #10
- Join Date: Aug 2009
- Location: United Kingdom (Great Britain)
- Age: 40
- Posts: 55
- Rep Power: 197
You will never become as strong using a DB as a BB unfortunately. Use BB bench and work up to a max set of 3 to 5 reps. DB can be a good heavy second exercise (supplemental exercise). Change bench for incline or decline or military press or something similar every 2 to 3 weeks. Don't worry they are just numbers your long term goal is just that, long term. Believe in what you can do and you will do it. Most people miss weights because of the mental aspect. IE they don't believe they can do it. Be more intense than the next man and you will accomplish all in athletics.
Goal is to compete at a national level. All lifts done raw no wraps only using a belt
Squat: 220kg - 484lbs
Bench 145kg - 319lbs
Deadlift: 250kg - 550lbs
(making video next test)
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02-16-2010, 10:09 AM #11
OP,
I don't believe there is any set rule or best time where to place them in a workout.
Also, I don't believe dips are any more or less important than other chest pressing exercises. They just offer a different angle.
You really need to consider why you are doing them in the first place as a 3rd exercise. If the two benching exercises have "spent" the chest, tris, and shoulder muscles, then any further work done from dips probably won't gain you much.
However, if you like the unique angle dips offer, then maybe put them 1st or 2nd in some of your chest routines when your muscles are fresh and maximize their benefits.
After all , the goal is to make them as effective as possible, not just throw them in as an after thought.
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02-16-2010, 10:15 AM #12
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02-16-2010, 10:18 AM #13
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02-16-2010, 10:22 AM #14
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02-16-2010, 10:26 AM #15
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02-16-2010, 10:28 AM #16
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02-16-2010, 10:29 AM #17
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02-16-2010, 10:44 AM #18
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02-16-2010, 10:46 AM #19
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02-16-2010, 10:58 AM #20
- Join Date: Nov 2001
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It all really depends on you and your goals I'd say. I'm more of a strength focused lifter, so I would do dips only after having bench pressed or overhead pressed. If you are training for size, appearance, you might start your workout with some heavy weighted dips if you personally have seen they benefit your chest/shoulder/tri growth more than some form of bench press.
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02-16-2010, 11:02 AM #21
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02-16-2010, 11:09 AM #22
i honestly don't know what they are getting at, and i think its a two way street because i don't think they understand what i'm saying either.
If you bench correctly you will feel the movement in your chest, and the decline press is the one press that most resembles the function of the pecs.
with a dip its only going to look like a decline press if your holding your torso at a forward angle.
some sort of dumbbell fly or cable movement will be the only thing to almost isolate the chest *the front delt will always be used with a fly and potentially a minimal amount of tricep*
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02-16-2010, 11:29 AM #23
Bingo, that's exactly what makes it a classic chest mass builder. You are dismissing it as worthless for chest emphasis when in fact, it isn't, if done correctly, just like decline is.
Some people find it easier to emphasize chest moving their body dynamically as opposed to keeping it static and moving a weight.
I'm not saying it's the best way, but it certainly isn't worthless either, like you stated earlier.
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02-16-2010, 11:31 AM #24
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02-16-2010, 11:35 AM #25
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02-16-2010, 11:45 AM #26
- Join Date: Apr 2009
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02-16-2010, 11:50 AM #27
The sets and reps change week to week, but its basically the same.
flat bench *band or chain work, depending on the gym i go to, multiple sets until i feel fully worked*
incline bench *controlled sets for reps*
decline bench *controlled sets for reps*
then several sets of cable flys or the pec dec, all for reps, smooth controlled movements so i feel a good stretch in the fibers and very hard contractions. sets are done till failure.
no secrets or rocket science.
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02-16-2010, 12:48 PM #28
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02-16-2010, 01:14 PM #29
- Join Date: Nov 2008
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Lift smart.
I rear ended a car this morning...the driver that got out of the other car was a dwarf !!
He looked up at me and said "I am NOT Happy!"
So I said, "Well, which one ARE you then?"
That's how the fight started.
"The two best activities for your health are pumping and humping"
Arnold Swarzenegger
....done. Phew.
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02-16-2010, 01:21 PM #30
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