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  1. #1
    Registered User Shakewhey's Avatar
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    Deep dips - yes/no ?

    Hello, i have a question. Are deep dips generally "bad technique" and everyone should do them around 90 degree at elbows, or it depends from person to person ? I have good dips technique, but i dont know how deep should i do them. I can go really deep, below 90 degree and feeling big pec stretch without discomfort in my shoulders, i dont go fast,controlled. When i do 90 degree, definitelly smaller stretch, but i guess its safer. So can i go deep (i guess bigger gainz from bigger stretch and range of motion) or should i go around those 90 degree at elbow (safer position) ? Ty
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    Registered User Heisman2's Avatar
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    You will get different opinions here, but for me, I can go very deep, have done so for over 15 years, and have never had any injuries due to it, or shoulder problems of any sort. I think if you can do it without pain and keep all the reps controlled, it is fine.
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    Registered User Garage Rat's Avatar
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    In my younger days yes i did them deep not thinking about any harm they may cause.
    After some shoulder issues i now only go to the 90 degree angle with upper arms.
    Focusing on the movement rather than diving down each rep helps greatly.
    Moving a bit slower and squeezing the upper arms as you come up feels really good.
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    Age 60 MajorTendonitis's Avatar
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    You'll feel right away how deep is too deep. You really need to develop awareness of your body.
    But one piece of advice I would have is to dip somewhere where your legs can immediately save you if you fail in the low position. Those high dip bars are really stupid and is probably what actually injures people out there.
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    Registered User BeginnerGainz's Avatar
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    Stay in your active range of motion and you’ll be fine.
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    CEO 10k/year Ironface's Avatar
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    Depends on the person

    Some people can’t even do dips
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    Registered User Heisman2's Avatar
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    I was thinking more and I think one big factor here is the width of the dip bar handles. I'm 5'7" and prefer narrower handles than most gym stations have. I imagine with wider handles I wouldn't be able to go nearly as deep safely.
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    Registered User GeneralSerpant's Avatar
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    The muscles in your back have to stabilize whatever range of motion you're doing. The whole spine can need padding depending on how far you go, but it mainly starts at the top of the lift and top of the back, with a static shrug motion being the most basic of leveraging. I noticed that the more I focused that in the smoother the lift would be.
    Last edited by GeneralSerpant; 09-27-2021 at 08:31 AM.
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    Registered User TheShadowMan's Avatar
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    I generally stick to 90 degrees, I noticed anytime I go below that - something feels horrible. So I air on the side of caution I guess haha.
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  11. #11
    Death Metal Madman StinnerOzz's Avatar
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    Whatever you can get away with, I say. I've always been able to do them, though I have no clue if I can credit that ability to the fact that I actually did them deep. Whether weighted up to 100lbs. or Gironda style w/the wide & backwards hand grip, I can go very deep and I've seen some even surpass that. At an older age, too.

    Seems to me that it's a very individual thing. I've hurt my shoulder more from barbell/dumbbell work than dips over the years, that's for sure.
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  12. #12
    Registered User GeneralSerpant's Avatar
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    I’ll do as full range as allowed and have done weighted a few times no problem.
    Last edited by GeneralSerpant; 09-27-2021 at 04:56 PM.
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