How To Do Deep Dips Pain Free!

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How Deep Should We Dip?
What would make a dip more extreme long range?
Like back squats hitting rock bottom will decrease the amount of weight that can be handled...
Can we expect the same resilience to be gained in the upper body as we see with full range squats?
The long range rests on the muscle / connective tissue for most people which is generally very painful at bodyweight or more.
Bringing a pump to the area first and decreasing the load increases range.
If the goal is to win a dipping contest maybe this range isn’t ideal.
If the goal is to reclaim the movement ability that was ours as children and to have high function shoulders then long range is king.
Increase your dip range progressively by lowering the intensity (weight) and putting more time and tension in the bottom portion of the movement.
Over 2-3 sets you’re likely to see big gains.
Single-arm work for those wanting to take it further.
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Опубликовано:

6 окт 2024

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Комментарии : 49

@htji4 Год назад

So you could CHIRP CHIRP consider the dip CHIRP to be like the CHIRP CHIRP CHIRP

@skybluemarshall 2 месяца назад

I disagree. I think that the dip is more like the tweet tweet of the tweeter tweeter tweet.

@MayBeeWheelSea123 3 года назад

Most people in the fitness industry are either corny, cocky, scammy or unnecessarily nerdy. You my friend are none of those things, great knowledge, no fluff. Finally someone who I viscerally respect. Thanks

@KeeganCoach 3 года назад

Appreciate the support!

@rishabhnalwa2954 2 года назад

I do deep everytime people tell me that's wrong

@Danielsalazar-31 5 месяцев назад

Best dip video ever. Period.

@KeeganCoach 5 месяцев назад

Happy to help Daniel!

@hey12358y 2 года назад

All upper ab strength and control. That's what ATG experience has taught me.

@gmelliot19 Год назад

Squat of the upper body is the tricep pullover. Squat = hip extension + knee extension. Tricep pullover = shoulder extension + elbow extension. Involves some of the biggest muscles in the upper body. Lats, pecs, triceps, rear delts. Favorite way to do it is on a slight decline bench, to get a better balance between pecs and lats. Dips (shoulder flexion + elbow extension) are more like a kicking motion (hip flexion + knee extension) than squatting motion (hip extension + knee extension).

@johnpratt8502 Год назад

the arms function so differently than the legs. they are designed to move in more planes than the legs and have more functioning muscle groups (even with less overall muscle mass). you could argue that the overhead press is actually the squat of the upper body. but it isnt. you really cant call anything the "squat" of the upper body and have it make full biomechanical sense. but for my money, the dip is most comparable to the squat in that it's a push, it can be trained very heavy, it's easy to load, it recruits one of the highest percentages of muscle mass of any upper body exercise, and it can be trained at a range of motion where the muscles involved are in a deep stretch (or not, it's scalable). the tricep pullover is a great exercise, but it damn sure isnt as heavy as a dip.

@paulemrekaya2284 2 года назад

BRO BRO THANK YOU THANK YOU I LOVE U FROM FRANCE

@justmikedovlogs 3 года назад

Woah so cool dude great video. So powerful

@KeeganCoach 3 года назад

Thanks brother. How are your dips?

@marcussomadjaja1433 3 года назад

Amazing dip range bro! Any tips for improving tricep tendon strength? I feel like my elbows are holding me back from eternal shoulder gains 💪

@thorsten8790 2 года назад

Skull crushers with slow eccentrics should help

@rizzwan-42069 2 года назад

behind the back triceps extension it hits the triceps in the longer range of motion

@jonathankhoo1718 Год назад

Underrated channel

@vokuvoku Год назад

Excellent info, thanks.

@JJas41 3 года назад

Hi.. thanks for the great info.. could you please shed some light upon how one should keep their upper body during this full ROM dip? Totally straight/ an arched upper back/ or hollowed? Thanks 🙂

@guerrillagwap1437 2 года назад

Sir Where did you purchase that dip bar ?

@SeebM89 2 года назад

Where can I buy such a band nearly at the end of the video? The typical bands are not long enough ..

@TheKupko 3 года назад

I have right shoulder pain and cant do pushing exercise except deep dips, it feels nice to pause in bottom position (no pain, just bit of stretch feeling in front shoulder), but pushups or pressing overhead is painful and cant figure out whats the problem. I almost double the numbers on external rotations, powell raises and lower traps, but it didnt help. I love the content btw

@nachometalyracing 3 года назад

What about your scapular motion and contractures? I had the same problem as you, and by warming up correctly the serratus anterior and relieving the upper trap I improved a lot. Try it

@KeeganCoach 3 года назад

I appreciate the support Jakub... I've had issues with overhead work too... have you done "3 position lying bench curls" and "banded back lever pulls" ? These are the places many are out of balance. I'm also a big believer in blood flow... find something you can do and do 100+ reps for 2-3 sets before you go into movements that caused issues before... also the cross body pec activation can make all the difference with getting blood to the area... some of these are in the shoulder solution video...

@KeeganCoach 3 года назад

@@nachometalyracing ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-CLIkn8TE2Tw.html

@TheKupko 3 года назад

@@KeeganCoach thanks a lot, I never done those exercises and will try them and incorporate them into my program

@TheKupko 3 года назад

@@nachometalyracing thanks, will try

@Dreweldeenknives 3 года назад

Do strong dips create better bench potential ?

@KeeganCoach 3 года назад

For sure... they relate. You're also handling relatively more weight. Dips trump bench press for Range (the bar stops bench-pressing through full range) and load... your maximum dip weight is usually around 15-20% more than your bench if you include bodyweight.

@Clitp00p 3 года назад

Dips are the squat of the upper body. I love that description.

@kasper52173 2 года назад

👍🏾

@noahsandgren1435 Год назад

Finally

@mistapete1 3 года назад

I've always been told to leave dips out of my workout due to a collar bone break/rotator cuff tear that i had surgery on. Should I still consider working towards dips just in a slower fashion? Thanks!

@seles1991 3 года назад

I’m not the big man himself but I’d say you could take his advice and slowly challenge yourself without going through any pain. You may progressively get to the point where you can safely dip :)

@MrMountain707 Год назад

Where do I buy that Dip Station?

@miguelperalez4966 Год назад

I'm starting to get a lot of compression pain on my neck from performing the deep dips. Any rec to fix?

@lukealberti5094 7 месяцев назад

Which dip bar is that? Thanks.

@kat_enj Год назад

Do you relax in bottom position?

@justus005 2 года назад

Would it be ok to use rings instead of static bars?

@marcusanderson3995 2 года назад

Of course!

@phillipmadahar5438 2 года назад

Is it safe to suspend weights from the hips when doing this dip movement, or is it best to use a weight vest?

@mariapatatafria5765 2 года назад

So, is this a good way to fix a shortened pec?

@bakedbotato7884 6 месяцев назад

so what if i went too low and strained

@KeeganCoach 5 месяцев назад

Did you? Strained pec? Very rare. The key to rebuilding is very light mid & short range and then gradually introducing more length light and slow as you progress.