Im glad I came across this video. Ive been feeling guilty not doing dips as they hurt my arthritic shoulder (accutely injured from doing 531 building the monolith and performing all excercises as a giant set to save time) this makes me feel better.
Wanted to say thanks to Rip for the continued brilliant instruction! Big fan and always get a lot from this work. Read starting strength cover to cover years ago, lost count of how many articles I've saved, and always stop by to check out videos!!! Thanks for sharing your knowledge and views on the world of lifting.
I went to Lowe's and grabbed a couple precut aluminum 2 or 2 1/2 inch pipes and use them in my rack for dips. They are light and easy to maneuver in and out of rack
Bill Starr’s article of getting a big press said it was important to work on a chest up dip. Only problem being he also said you have to get to over 300 lbs on dips to where it’ll be a meaningful benefit to pressing.
It's good to know that chairs don't have to be the same color when doing chair dips. It eats up my conscience whenever I have to do chair dips with different colored chairs. Though I'm at ease now. I think I'll be able to sleep at night now.
The balancing of the cigarette on the lips helps promote proper alignment of the cervical spine. If the cigarette is lit it helps cue the lifter with proper breathing. This is basic stuff bro.
Mark, what about using assisted dips for those who do have, lets say, weaker shoulder but still want to take advantage of them to compliment the bench press?
Are there any suggestions for shoulder/torso angles addressing extreme humoral forward tilt which can create shoulder problems? I have heard Eric Cressey briefly talk about it.
Is pain in the sternum, where the pecs end, a result of bad form or an anatomical issue? The pain appears during or right after the set, usually when extra weight is involved.
Aeklypsis If you feel any kind of pain on your sternum, dont do dips anymore. Same if you feel shoulder pain. You can get really hurt if you feel sternum / shoulder pain and keep doing Dips. Its not a joke man, it can be very dangerous. Dips are great but only if you dont feel any discomfort while doing it. But you can always replace them with more pressing / bench pressing / close-grip bench pressing in your program. Always listen to your body man.
Aeklypsis Some people have different anatomical structures in the sternum, and are just not built to do dips, they will always feel pain in the sternum when doing dips. If thats you, then dont do dips anymore. You can get really hurt if you ignore it and keep doing it. No joke bro. As I said before you can replace them with more pressing / bench pressing / close-grip bench pressing volume
I see Rip is already trying out the dip belt around his waist :) Using chairs looks like a safety hazard, unless you got real sturdy chairs. Just my two cents. Thanks for the video.
When I was younger I used to love doing dips and I was very good at them and I could do them pain free. The dip bar I had at that gym did have angled bars. At all the other gyms I have used since as I have got older I cannot manage to do any through both shoulder and elbow pain. I wonder if it was the angled bars that made it possible for me in the beginning ?
struggling and winded after 8 hehe. not bad for a big lad. careful that skinny bar will do nerve damage to your hands might wanna use something thicker.
Mark: You don't have access to this specialized piece of equipment (literally any parallel pipe assembly) Also mark: instead get one of this special 23 inch deep 4 post racks and 2x 300$ barbells
Why are there two safety pins on top of each other? Is that safety redundancy? If yes, what is the chance a safety pin is going to brake during dips, what are the possible consequences if it does and if that's the concern why not choose better equipment?
The only problem I get is my wrist hurts alot doing them (even wearing wraps) I even tweaked something in my right wrist other than that I can do them very well no shoulder problems. No other movement hurts my wrists.
I get the same thing, but the answer is to MAKE SURE that your elbow is inline with your wrist, like a bench press. If it still hurts try a different amount of chest/body lean, also the width between the dip bars can cause issues, try different widths
Now that I think of it my wrist could have been slightly in front of my elbow and when I press or bench press I always have good form explains no wrist pain. Even in the video his wrist is slightly in front and I don't like his wrist position probability what mine looks like gotta grip it harder. Maybe i'll film it and see grip width and stuff just like Close grip Bench vs wide. Thanks.
yep, even how deep in the hand you're holding the dip bar, and the actually angle you let your wrist go to etc will effect how your wrist feels. Also remember to stabilize areas down the chain from the wrist (scapula , etc.,) as alot of pain in body parts actually comes from having unstable positions in other ares. Heres an example, you get pain in the hand, because you're biceps weak, which causes issues with the forearm . and then the muscles/bones etc in the hand take more of the load then they should be etc.
The connective tissue takes a lot longer to adapt than your muscles. Do what you can, pain free, and take it slow. Maintain an upright torso, don't let your shoulderblades sag in. The lats plays an important role centering the glenohumeral joint into his socket, you should try to feel it activated. Do the eccentric part of the exercise slower, and maybe the concentric too (2010 tempo as example) in a few weeks you should slowly increase the tempo until you're doing every rep with 10x0 tempo. Do the ROM that your mobility allows you without discomfort. You might have some postural imbalance if you can't perform the exercise with a neutral spine, make sure you have no weakness in the upper and mid back and that your anterior chain is not overactive. If you're still feeling pain no matter what you do, avoid the exercise until you fix it (and/or whatever you might be damaging completely heals) this applies for every exercise.
Don't do dips if you get sternum pain, this is fairly common and it means nothing more than that you are not genetically built for dips. If you keep doing dips anyway and go fairly heavy you could very easily crack your sternum and not be able to lift weights again.
I don't disagree with what you're saying here, but if you have to be that cautious and slow in regards of progression, it may not be worth your time even risking your lifting career for an exercise that can very easily be replaced. In order to actually get anything out of dips you need to get somewhat strong at it, otherwise you'll be better off just sticking to cgbp and decline bp. This is all just my opinion, of course. If the guy wants to keep doing dips then he can, I just don't see the benefits if he gets hurt from doing them.
@Starting Strength: are dips a valid substitute for the bench press if one doesn't have access to spotters or some other safe means of ensuring s/he's not pinned under the barbell? Thanks.
Have you ever tried the floor press? It's basically benching where you lay on the floor and you go down until your arms hit the floor. Obviously the range of motion isn't as much as the bench press but if you can put on 45s, the bar won't be able to get low enough to touch your neck
Keep your scapula pulled back and downwards, think of it as the opposite of shrugs. Push chest forwards, keep it up throughout the movement. Tuck elbows in as you would do bench press. I used to have sternum pain doing dips, these three adjustments fixed it.
Parallel bar dips is not a weight lifting or assisted weight lifting exercise... it has two basic functions developing the tricep or the pectoralis muscle!
He is going quite deep as Rip mentioned, but your biceps should dip below parralel to the ground. Going any deeper is a matter of what you feel comfortable with I'd say. I don't go as deep as I can, just well past parralel.
I live in Vietnam, most well-known coaches/personal trainers here are member of the Poliquin Group. They insist on: 1. Stretching & Foam Rolling 2. Corrective Excercises Which are bashed heavily by the SSC, is SS popular in your country?
Nhat Ta I suppose SS is more popular in the US than it is anywhere else, but by no means is it as widespread as bodybuilding type stuff or Crossfit. There are only 80-100 SSC or so and most of them are in the US. I'm the only person I've ever seen squatting SS style. Luckily, there are a lot of SSC where I live in California. We have about 15 or so in our state
After you get done talking about the press, you have to have more things to market. Mark Rippetoe is a great trainer, but he's also a little bit of a businessman as well.
NimW because you don't have access to a dip station. He mentioned his gym has the angled ones he prefers but should the barbell style because anyone with a rack can set it up.
You have been a tiny bit forgetful even hypocritical with this exercise because you ommited to say brace first.engage your core maybe even don't go all the way partial can save a muscle .a full dip can hurt it.Check out Ahtlenex RU-vid on this exercise. .He does a much better fuller description you are missing stuff out ! Just my 2 cents, but I do like your series ,Peace.
Theres no need to EVER have your arms break 90 degrees on the eccentric movement on ANY tricep exercise. All that does is open you up to tricep tendinitis.
It's not a pure triceps excercise, and I'll take my chances going below parralel to the ground. They have never caused any discomfort for me anyway, so until then I feel safe enough.
