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Dips Hurt? Get over it with these 10 tips.

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Do dips cause you sternum or shoulder pain? This video contains 10 tips for easing dips back into your routine.
00:00-01:15 Intro
01:16-02:00 Tip #1 Start Slow
02:01-03:14 Tip #2 Expect Nothing
03:15-04:09 Tip #3 Don't Expect To Be Pain Free
04:10-05:07 Tip #4 Don't Start With Dips
05:08-06:36 Tip #5 Drop Your Ego
06:37-07:38 Tip #6 Have A Rep Range
07:39-08:58 Tip #7 Use EMOM or Total Reps
08:59-11:01 Tip #8 Don't Be Afraid Of Low Reps
11:02-13:48 Tip #9 Use Small Plates
13:49-15:18 Tip #10 Let Progress Come To You
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Опубликовано:

17 авг 2024

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Комментарии : 148

@Vihspac Месяц назад

"be patient, let the progress come to you, don't sprint.....train untamed!"

@alvarojneto Месяц назад

He said "untamngh", it's a little smarter.

@FitnessFAQs Месяц назад

Calisthenics meets boydybuilding for the best of both worlds 💪

@StraitjacketFitness Месяц назад

FitnessFAQs! In the house!

@Lofenox Месяц назад

I started DB Pullovers 1 year ago because of NHs video. Tried Dips before but always had sternum pain altough i regressed to RTO holds for 2 months. I revisited dips 5 weeks ago and was suprised to discover that the sternum pain was gone.

@Mr.Proghead Месяц назад

I used to be unable to do bodyweight dips due to shoulder pain, but after doing long sets of slow and controlled dips on an assisted dip machine for a couple months, I was able to progress to normal dips pain free!

@dylanrifling9533 Месяц назад

Damn i remember watching your videos when i first got into working out as a teenager now i find your channel again almost ten years later recovering from a car accident. Videos still have the same magic that it did back then 💪

@uj8719 Месяц назад

Incredible to see Alan still learning and sharing new things after accomplishing so much in his lifting career. One of the best guys in the fitness industry!

@Zebrahhh Месяц назад

Hands down

@BubblesRevenge Месяц назад

Dips always make my shoulders feel like they're going to explode. Gonna try these tips, thanks Alan!

@DaLordIsBack1 Месяц назад

That sternum pain so unique too like the bone is about to break in half lol

@pourliver Месяц назад

I always felt like my sternum was splitting apart while doing dips so I avoided doing it, I'll explore the mobility through pushup variants, thank you! This made me remember that there was a machine at my old gym where you could do seated dips, and i really loved the angle and the pump this gave me, looking forward to it!

@aprichman Месяц назад

Just a tip of the dip.

@dasdos002 Месяц назад

That’s what she said

@its_james_fitness Месяц назад

Tucking knees to chest leaning forward and treating it as a pushup in the cannon ball position is the way

@mattc4266 Месяц назад

GRAVITY TRAINING

@XTheSpartanX7 Месяц назад

This is the way! The knee tuck, elbows at 45 degrees to focus on chest.

@damanbhatia7 Месяц назад

Great advice! Really nice seeing a fitness video with applicable tips without going overboard with crazy editing ..

@mhurley782 Месяц назад

As soon as I learned to lock my lats through the movement, pain was gone, forever.

@louisemmett1999 Месяц назад

This was a game changer for me too

@danbra2105 Месяц назад

Do you have a reference in RU-vid about this? I would like to improve my Dip performance

@louisemmett1999 Месяц назад

@@danbra2105for me it was David dileys dip short video

@user-he4ef9br7z Месяц назад

I feel like doing the opposite, letting my scapula move freely, helps incorporate the serratus.

@leonardo9259 Месяц назад

1) pull shoulders down Congrats now you've locked your lats @@danbra2105

@BluegillGreg Месяц назад

Even though I do weighted dips and weighted pull-ups, I always warm up with heavier band assistance, lighter band assistance, body-weight unassisted, then weight added. At a training stage when top sets are assisted, it's especially good to warm up with lots of assistance, less assistance, then the top set's level of assistance. Thanks Alan.

@SOC-ir6im Месяц назад

The slingshot works absolutely wonderful on the dip

@SOC-ir6im Месяц назад

I could barely do 1 without severe elbow and shoulder pain after years of not doing them..slingshot 💯 allowed me to get my dip back up to 30-50 added lbs without any assistance

@gymhalpert7949 Месяц назад

@@SOC-ir6imhow long did it take you to get back to adding weight with your slingshot? Asking for a friend 😅

@JonDeth Месяц назад

*The only thing that hurts about dips is my procrastination. I guess you just chose the lift I'm dong today lol!* I took a ridiculous 7 months off and am now getting the ball rolling again.

@zeroman155 10 дней назад

Gratitude for these tips. 🙏👌

@fredrichardson9761 Месяц назад

I've been doing declined bench at a fairly steep angle for a long time. The reason for doing this is that traditional flat bench kept tweaking my shoulders - once with a very lengthy recovery period. A see dips as being similar in a lot of ways and I was doing those for a while. I chickened out when I slightly tweaked my shoulder, but I want to get back to them. With the emphasis the emphasis on triceps, they are a great auxiliary for overhead pressing.

@nave94 Месяц назад

Can you make a video on how to dip the tip

@VivaRevolucionDGS Месяц назад

Haven't done dips in quite a long time. Used to feel persistent elbow/shoulder discomfort and pain. Didn't want that affecting progress in other areas. This gives me the confidence that I can safely and gradually bring the dip back into my routine.

@CreechLinux Месяц назад

Angle of the dip bars matters too

@zakazan8561 Месяц назад

My pain was caused by my tight pec minor pulling on my coracoid process, which was also causing biceps tendonitis, likely from the bicep tendon impinging upon my acromion due to my scapula being pulled forward. Massaging pec minor and the biceps tendon fixed it

@KHETS_BROKEN_SCALE Месяц назад

I usually do them at the end of a workout, usually get 7-10 for 3 sets, no added weight. Feels great in my chest.

@KiNg0fShReD Месяц назад

Great tips, For me i had horrible sternum pain as well, but the biggest factor was pulling my shoulder blades back as i locked into the machine. I’m 280 pounds and have no issues anymore it changed the game for me. Thanks for the Vid! 💪🏽

@Tiki_Media Месяц назад

Tip # 11 (if I may be so cheeky as to recommend another tip😁) start with a shallow range of motion, then progressively increase the range of motion with each rep, and with each set. I find when I start I have the same feeling that something is going to snap, but if I start with a shallower range of motion, then move to deeper and deeper dips, my muscles feel more confident to go deeper as I progress.

@hessdefense Месяц назад

Yeah back in the day... Thinking about rigging an overhead pulley system for counter weight assisted dips for the garage gym. Tweaked the left insertion a couple times getting back into body weight dips...no go. Appreciate your channel and the work involved. Godspeed.

@thru_and_thru Месяц назад

I can currently do only 6 unassisted body weight dips per set. Should I just use drip back to using a band until I can do more unassisted reps or just keep going with body weight? I don’t get any pain…just not strong enough to do more than 6. Thanks Alan, you are the man!!! 🤘 💪

@davidk6269 Месяц назад

Thanks for the advice. I'm going to try out your advice during my next workout.

@hoorayimhelping3978 Месяц назад

Dipping with a 10 pound plate for a guy that weighs 200 pounds is a 5% increase. That would be like adding 20 pounds to a 405 lb squat.

@TheMarkTenification Месяц назад

I've had luck with keeping my scapulas retracted and down, and keeping my abs braced, with pelvis tucked, for as much of the movement as possible. I engage the muscles of my back as much as possible. I have to use band assistance to do them like this. It winds up being tricep and back dominant. Dips for me always aggravated my AC joint horribly. So far this is working, though it may not be a chest dominant movement anymore. We'll see.

@chrisbarney1609 Месяц назад

Great video. Alex Leonidas just put up a dip video as well so cool timing. You tip #2 was my favorite. Thanks!

@robcio150 Месяц назад

Dips sometimes hurt me in my collar bones when I do my working set towards the end. I try to work through it until I hit muscular failure or get close to it, which usually means doing 2-3 more. The exercise still works, the pain doesn't stop me from doing it once a week and progressing with good enough speed. I understand there might come a point in the near future when I will have to change something up because with big enough load the pain might become too severe but I'm not at that point yet and for me the exercise has good enough stimulus to fatigue ratio that the pain is still worth it. I can push them further than the bench press without a spotter, they don't fatigue my forearms as much and I don't have a problem with the stability requirements.

@aduc92 Месяц назад

Assisted dips are life-saver. It helps me progress my ROM slowly then I can dip without it (my ROM is still questionable though, I cannot put my shoulders below my elbows)

@seethrough_treeshrew Месяц назад

Just did dips for like the first time ever yesterday. Could only manage to get 3x6 BW. My God, my pecs and front delts are on fire today 🔥

@TobyLifely Месяц назад

Great tips - I never get on with dips as they hurt my elbows, however I may try and build back up to them now using some of these tips

@kevinearley1807 Месяц назад

Great advice, the same process can be applied to all movements that cause problems(within reason).

@evantaylor6333 Месяц назад

I used to do dips fairly regularly, but the last two times I’ve incorporated dips into my workout the next day I woke up with a very stiff/sore neck and a knot in my back

@michaellupu2080 Месяц назад

Interesting and original take. I was expecting you'd mentiom using Slingshot, adding pullovers to one's program and dipping with divergent bars, all of which help, but you brought other ideas on the table. Good stuff.

@cheeks7050 Месяц назад

Great advice Alan

@stolimonoli5730 Месяц назад

Dips are amazing. I can’t imagine training without them.

@SK-2ill Месяц назад

They suck for people with long arms

@stolimonoli5730 Месяц назад

@@SK-2ill I’m 6’5”.

@Adam-M1 Месяц назад

@@SK-2illI’m 7ft5

@leonardo9259 Месяц назад

@@SK-2illit's the opposite, they are better for people with long arms

@j.rob.5943 Месяц назад

@@leonardo9259better how? They are definitely more difficult with long arms

@CRX_Redline Месяц назад

Best message ever, "stay in your lane". 😂💪

@Mukation Месяц назад

Yeah, dropping the ego, especially if it's the third pressing movement of the day etc is key. I use it for just getting in some extra volume, but keeping it "light" compared to the Bench and ohp.

@ExecutionSommaire Месяц назад

What helped me was only doing the concentric part for a while, with the tip of my feet helping initiate the motion. This way I could fully control and adjust my position to make it pain free (my issue on dips was shoulders, had to learn how to engage the chest more)

@whitleylevi Месяц назад

My dip tip (also extends to pull-ups) is that it is easier and more time efficient to hold a dumbell between your thighs than hassle with a belt and plates. You can grab a 5-60lb dumbell and smash out your sets, and it is just as secure and comfortable. Idk why I don't see this more.

@lennartauwerder4120 8 дней назад

Cant agree with you. Holding the dumbell need much more attention to the weight than just a belt. Also the weight is really restricted. I See really no advantage

@saphna2095 Месяц назад

the enabler for me was trying different grip widths. I used to dip as a last exercise in my old gym and just accept the shoulderpain the following 1-2 days. now, in my new gym where the dip station has varying widths I can dip painfree my going wider

@brandonyoung4910 Месяц назад

Dude yeah I feel them like crazy across the low sternum or diaphragm area

@mattnewell7584 8 дней назад

Bodyweight dips hurt my collarbone and sternum. As I add weight the pain goes away very strange. Yesterday I got +95lbs for 2x6 no pain.

@NateCoogan Месяц назад

How about dead stop dips, stopping at bottom after slow eccentric before concentric?

@glutenenjoyer__ Месяц назад

Only ever seem to get occasional shooting pain in the lateral head of my triceps when doing dips on dip bars. Wearing sleeves solves it, though. You''ve recommended ring push-ups. Ring dips would be an obvious suggestion also since they, unlike bars, target various stabilizer muscles.

@wigletron2846 Месяц назад

Hello Thralan

@Redpillbeaner Месяц назад

Crazy both alan and Alex Leonidas in the same day within an hour of each other released a dips video 😮😮 absolutely love it by these natty ogs. Also I notice that alan does dips way more vertical but alex does it bent over way more 🤔

@fshiu Месяц назад

I notice you let your torso travel way in front of your elbows and then move very vertically. I think you'll be in a stronger position if you try to keep your torso close and bend forward a bit as you go down (as the weight approaches your 1RM this will be harder to do, and you will need to crunch your abs and try your hardest to maintain shoulder depression)

@chairmanlifts Месяц назад

its also not entirely clear if hes doing them to move the most weight or for hypertrophy

@user-he4ef9br7z Месяц назад

His form is good. You should disadvantage the muscle to grow it. See how Hannibal does dips.

@NAPlayer3 Месяц назад

Last tip is the most useful one

@ryandeffley7652 Месяц назад

I think the main culprit for guys with dip issues is lack of shoulder mobility. Doing regular dead hangs and shoulder dislocates help a lot.

@Jack-mv3sx Месяц назад

Cool idea. I’ve always heard some people were simply not built for dips. i’ve always thought I’m one of those people, maybe ill have to give this a try

@wrenhyde931 9 дней назад

A coach told me this long ago, he said it had to do with the proportion btwn my upper arm and my forearm. I am also hyper-mobile, so stopping myself at an appropriate depth is an added difficulty (though it's what you have to do in order to build strength around your damn loosey-goosey joints, with most movements). To top it off, Matadors are too wide for my shoulders/frame (I am a lighter-weight woman), so ring dips it is. Still, I recognize they're important; this video encouraged me to keep at 'em, and there was good advice here! I think once a week is a manageable approach.

@tim..t175 Месяц назад

Try a dip assist machine and gradually reduce the assistance over time, until normal dips don’t hurt anymore. Typed this before he mentioned. Well it worked for me, because my shoulders killed

@RedPanda79 Месяц назад

I stopped dips due to pain but gave running a try because of Alan

@escapegulag4317 Месяц назад

fresh cut looking slick bro

@stevenbaeyens2652 Месяц назад

I used to do them all the time. Since I tore my labrum its over and out

@ericlarkins Месяц назад

Also... let a partner hold your feet; find a dip station that is narrow enough, unfortunately these days many are too wide; there is grip tape you can buy at the hardware store (for outdoor steps, for anti-slip) that is great to have on the dip station handles if your gym will allow it (not good on the wrists/shoulders if your grip is moving during the rep.)

@daviddunn7330 Месяц назад

Awesome vid and tips, what dip belt are you using? That looks more comfortable than the usual leather dip belts with a chain.

@iChefTheImpossible Месяц назад

For me it is my elbows. I can’t do more than single pull ups and double chin ups with a break in between.

@Nn-3 Месяц назад

You had me at "Dips hurt? Get over it"

@dianketo6663 Месяц назад

what are your thoughts on street lifters who dip 150kg + additional weight?

@user-lguqrux Месяц назад

Calgary Barbell!❤ Their shirts go hard!😁

@dylahn7 Месяц назад

Hey Alan, long time dip enthusiast. What’s your philosophy on doing dips and keeping your arms parallel to the ground vs deep dips past parallel like you show in this video?

@dessertstorm7476 Месяц назад

I have distal clavicular osteolysis any tips

@andreasdeutinger7319 Месяц назад

i could do tips. but then i had a bicycle accident and hurt my shoulder really bad. since then it is not possible to do any tips. just putting my weight on the bars-my right shoulder is killing me.

@derekgoins6547 Месяц назад

I have to earn the dips trust

@NA-bi4ej Месяц назад

The stretch on dips feel great but my triceps do not enjoy them at all.

@penumbrium Месяц назад

lean forward more (like chest facing more down) to put less stress on the elbow, or just dont lock out fully and do lengthened partials in whatever tolerable range you can get

@pepe8196 Месяц назад

Certain ab machines also injure my xiphoid process like dips.

@stevena8719 Месяц назад

My dude

@jeremiahleasure4301 Месяц назад

I hear Allan's outro like James Bond. Train, Untamed..

@dusandragovic09srb Месяц назад

When you think what others think OF YOU - that way lies madness.

@tr3quart1sta Месяц назад

Weirdly enough I get upper back pain. What can be done about that?

@penumbrium Месяц назад

scapular dips. sounds like your lower traps because those depress the shoulder blades

@josegarcia6158 Месяц назад

Do u use a weighted vest when doing dips??? Is it good for the workout??

@rafmatt1607 Месяц назад

You can, but the weight belt with the chain to plate attachment lowers your center of gravity and helps with balance

@droaks2 Месяц назад

Put your hand upon that grip, and when you dip we dip, we dip.

@123495734 Месяц назад

does this work for people who are black like me?

@basamortua8791 Месяц назад

You have to do them backwards

@123495734 Месяц назад

@@basamortua8791 how im supposed to do dips backwards foo

@morganleberthon3114 Месяц назад

@@basamortua8791blackwards

@SPRTAFSTR Месяц назад

Nice tee buds

@Roly7979 Месяц назад

any help if i have pain in my collarbone when doing dips?

@chucksenhowzen9740 Месяц назад

If it hurt the first time it’ll hurt *ONE THOUSAND TIMES* I’ll live

@atlaspowershrugged Месяц назад

When I got back into dips, I has to start banded until my shoulders adapted.

@jeremiahleasure4301 Месяц назад

Legit tidbit dip tip.

@bigpicturegains Месяц назад

Dips are for more advanced lifters in my opinion. Being able to control your body weight freely moving though space requires a good deal of full body strength and coordination.

@argeon6969 Месяц назад

What about pain in the elbows?

@pjsbusa Месяц назад

I suck at squats and DL's but I'm a dip freak. 😂

@derekgoins6547 Месяц назад

Deep dip demands

@cas2985 Месяц назад

Never had a problem with dips. Used to do three sets of 25, all the way down to the bottom with a slight pause.

@nomadicstrength Месяц назад

How much can you dip, Alan?

@howardsmith5474 Месяц назад

Nice shirt. Collab with Bryce incoming?

@Reznor44 Месяц назад

Is it true that when I dip, you dip, we dip?

@PabloSantos-bq9gf День назад

The first rep of the set will always be awkward

@zerrodefex Месяц назад

Yeah every time I try to put dips back into my program I end up dropping them as with bodyweight it feels like my sternum is going to tear open. Guess I need to just resign myself to using some heavy assistance for a good while, Alan is pretty much the first I've seen being honest about that instead of telling us to just stop being wusses.

@EsordCZ Месяц назад

Ayoo, nice shirt you've got there (: Collab inc.?

@hammerhead2362 Месяц назад

It’s not about the stretch for me. It’s about my sternum

@jonathanrichter3184 Месяц назад

For the algorithm

@adamgates1142 Месяц назад

"don't expect a sick pump"

@ChristopherSheehan-Bryant Месяц назад

You seem to know a lot about performing dips. However, I see your katanas in the back. I challenge you to a three sworded battle. I am the reincarnation of Zoro 😤

@anssimyllymaki1624 Месяц назад

You skipped headline Tips for Dips?

@AdnyWrackin Месяц назад

The bigger question should be why would you want to include dips? ESPECIALLY if they're problematic for your physiology? They're not a magical movement, and you could pick a dozen different ones that would work so much better for you. Its like saying you HAVE to bench press for a big chest, when dumbbells or machines or cables work better for you personally.