That's like saying you injured yourself doing a heavy squat then promoting no squatting.. Weighted dips got me stronger thus allowing me to build more muscle Just gotta play it safe
Actually I was trying weighted dips for a month, I didn't see any improvement in my regular dips. Instead I got the same injury as he said. Edits :- I took comment section seriously and took advice from all the replies of good people, my dips has increased very good and weighted dips also I'm doing with good stability and no pain at all hitting the chest and muscles at point. I'm feeling my chest and triceps have grown muscular. Conclusion :- This Austin just says bad whatever him can't do good and not trying to fix the form and what him doing wrong, many of his shorts are self obsessed.
@@reganboulton1868 I followed Mike's advices for years now, never been injured, built a decent physique and still making strong progress in the gym. You don't know what you are talking about.
@@AidenLongo maybe for your lower chest… which is much smaller and needs way less stimulation than your upper chest. Even if you arch your back a lot you are compromising your posture on the bench press. Your shoulders are not meant to press from a flat posture. They are supposed to retract. This opens up your upper chest, a problem most recreational body builders seem to have.
Been doing dips for years. This one exercise gave me upper body press strength and great gains in my chest and triceps. One man's bad experience does do not apply to all. We are all built differently.
@@researchproject034 So was I, until I wasn't. I did indeed hurt my shoulder too, but the sternum is because our bodies aren't supposed to withstand that amount of pressure at a weak point. Will you get injured? Probanly not. But if you do get injured from any exercise, this will probably be the one. It's up to you to take that risk.
Costochondritis is caused by physical strain from repeated exercise. You could've just as easily developed this injury doing any chest focused exercise. It's also a relatively harmless injury that will usually go away without treatment. I'm not sure why it cost you months of progress. By your logic, any heavy repeated movement should be avoided for injury risk. Being in the gym over time increases your risk of injury in general. If you're training long enough and hard enough, you'll eventually get some bumps and bruises. If you're not training like an idiot most of those bumps and bruises will be very minor in severity. This video is fear mongering.
If he slowed them down instead of worrying about tying more plates to his cock, then I dont think CC is going to be an issue. I actually like the way the exercise stretches me out when I get it. I don't do dips much because I don't like them, but I do them when I need to sort my ribs out.
Weighted dips are a great exercise when performed with correct form. There are some people who just tell everyone what they want to hear. This guy is a prime example
He only got hurt after years so it wasnt bad form. Besides if you do a 1000 perfect form pushups you'll get injuries. My point is there is over doing it
@@tesleemhussein5217 that’s why you take deloads. Also, this is the same guy who talked about how creatine HCL was so much better because it didn’t give you water weight like creatine monohydrate then proceeds to try to sell shit to people. I don’t trust what he says
@@stavrosbeats2013 I'm not knowledgeable about street calisthenics so what's wrong with his form? If it was that bad how'd it take so long for injury or was he lucky?
@@tesleemhussein5217 look at his form at the 22nd second. He is leaning way to much. In street lifting you do dips by keeping your legs on a 90 degree angle to the ground that way the load is shared across all major upper body pushing muscles instead of all the stress being on the chest
If you do slow, full range of motion dips, like you should, with proper tucking/flaring of elbows and scapular movement, the weight is automatically dramatically reduced, as is the risk of injury. I do these super deep dips at the gym and when people doing weighted dips with 45+ lbs see it, they give it a try and can hardly do one if any. The deeper stretch definitely builds more muscle and improves flexibility/mobility too
Definitely! I too incorporate lots of deep dips with pauses as well. Working on shoulder strength and mobility is also a key player. Do your facepulls and shoulder dislocates, then you should be good to go
first time i hear someone get injured because of dips. every 3 months a dude tears his pec doing bench press my gym. weighted dips are like every exercise at the end. DONT use weights you cant control. if you cant do more than 5 reps... you should use less weight
Bad video. I can dip almost six plates and it has massively built my chest and triceps since I do it. I have never benched and I can bench 3 plates because of it. It has huge carriover to pushing skills, especially dinamic skills. It is very easy to set up and proggresively overload. It is badass and impressive, like the weighted pull up
Or do them but warm up properly, maintain good form, allow for appropriate rate of progressive overload and most importantly focus and keep tight on your recovery between workouts. People hurt themselves on long trustwd exercises all the time, it's almost never the fault of the exercise.
@@rednaxela5960comparatively yes it is one of the easiest but by itself its still quite hard, a lot of beginners wouldnt be able to weighted maybe even bodyweight
@@rednaxela5960 For skinny beginners only. You really need a lower body fat for weighted dips being a beginner. There is a good reason skinny people can do more than 30 push ups with ease.
Don't worry I actually have the same thing Austin is talking bout, but im still able to do them. Weighted DIPS are GODLY. But..... be sure that you don't progress in weight to quickly. Get more reps in. Then if absolutely necessary. At 5 lbs. Here and there.
Weighted are one of the best exercises! I used to get sternum pain like you but switched to only doing Them once a week on heavy push day and ring dips on light day!
Interesting. Personally I love dips on the rings and I don’t plan on giving them up anytime soon. This begs one question though. Are you gonna update Beyond Bodyweight and Limitless Athletes to reflect your recent experiences and training philosophies?
Lol I got that injury doing high volume dips. Went away in like a week. The thing is you don’t even need to go heavy on dips to build muscle and strength or even do a lot of volume. I just do 1 set to failure on it and grow just as good. No over use injuries and no need for heavier weight. If normal dips are too “easy” for you. Do slow motion dips, slow rep speed where it’s almost to a crawl. And pause at the bottom half of the dip before raising yourself back up. Adding in isometrics and using all muscle no momentum will give you gains.
Yeah I agree. I mean count your body weight alone and that can be alot for most people. Theirs no wonder your getting hurt trying to do crazy weight thats not necessary to go that heavy
Agree totally... most people aren't strength exhibitionists, and strapping a ton of plates around your waist to do dips is pretty useless and unnecessary if your goal is simply developing your chest. Your own bodyweight will be more than enough to accomplish that... just do normal bodyweight progressions to increase the difficulty over time.
@@davepazz580 exactly. I can guarantee simply slowing down the rep speed is hard enough for a majority of the population. And from what I’ve seen, there are people just doing pushups that can pull impressive bench press numbers. Tao Physique and Andrew Tate can both bench slightly above 300Lbs and they just do calisthenics.
I had Sternum pain from dips aswell. It wasn't because of heavy dipping, but of the inconsistency of the weight. Your body needs to adapt to the weight more longer than you think. I got my injury from adding more weight every session
Most people underestimate how long it takes for them to get accustomed to weighted calisthenics exercises, particularly dips... They see videos on Instagram and RU-vid of guys dipping with 225 lbs. strapped to themselves then they can't wait to go out and do the same, only to soon realize this particular movement is actually way riskier than it first seems.
@@pen-sk3dx If you look beyond the headline, you'll see he never actually says to never dip again... just that doing weighted dips with his *max* weight was "useless" (and I agree with that).
Actually this is really helpful for me to know because I have had costochondritis before and have an increased risk of it because of pectus, this is good enough reason for me to avoid weighted dips
There is a reason why costochondritis can happen in weighted dips. Say when you try to pull your elbows above your shoulder while doing it in a straight body (which means in an upright form in dips), your chest stretches at max and you wouldn't reach your elbows above your shoulders with your body straight. Not only it constantly keeps stressing your chest with heavy weights, you're moving your whole body including your ribcage. But by rounding your body and even leaning forward, you can safely do weighted dips 90 degrees while at the same time not stressing the chest. Unless you're costochondritis is not from weighted dips and you have it for a while, his form is the reason why he got injured.
The worst advice you can ever give someone is instilling fear into others from doing an exercise because it injured yoi either due to anatomy or bad form. If it doesn't work for you, great do something else. But if it works for others with no problem, let them.
@@ScorpionSuerte if you prepare properly it won't be an issue. If you jump into weighted dips without getting at least 30 clean dips without weight and you lift too much too soon, that's not the exercise's problem. Bad advice anyways. And if your anatomy doesn't allow it doesn't mean you should fear monger others from not doing it.
@@ellisfrancisfarros3935 I've been doing bodybuilding for 20 years and only got two lifelong injuries, and both were caused by weighted dips. Surely if I didn't know how to exercise I'd have all sorts of injuries, from squatting, deadlifts, one arm pulls ups, single leg pistol squats with weight etc. Also, if you look at his comments, there's a disproportionate amount of people coincidentally suffering from the same injury, and shoulder injuries. You're like the guy telling people rifing a motorbike is safe because you personally never crashed, even though stats show they're 20 times more dangerous than cars
Bodyweight exercises are all you need... do them in a perfect control slow and full ROM with decent eccentric concentric phases....Do them 1 set each with a lot of variations avoiding failure... 3 times a week... don't go over 15 reps... slowly add variations but don't do long workouts... Keep your CNS fresh, don't fry it.... stimulate, don't annihilate.... you will have great body and more importantly, you will have a healthy young body....
I train with 30kg weight plates on dips and I would be VERY injured if I didn't do proper warmup for that, it takes 10-15 minutes but really worth it because dips build superhuman shoulder strength
I literally got that same injury he’s talking about on my right pec. I literally couldn’t even back squat because of how painful it was! Felt almost like a tear in the muscle spanning from the shoulder, all the way to the mid pec. After a few months it all magically went away though, but set me back A LOT
@@kamarmclean5518 yes. I try and hit weighted dips from time to time, and i could feel it wanting to come back. So im just taking it slow. Went from a 105lb weighted dip, to barely being able to hit a plate for 6 reps😭
I heard in same place when I do them looking down. Open chest seems to fix that for me. But, I still don’t plan on adding weight to them just bands & weighted push ups, hspu’s, etc.
I agree with him. Some exercises are just injury prone and a bit risky. I think they are cool every now and then but you can get a better range of motion and a better mind muscle connection with a seated dip imo. Plus there are better exercises if you really want your triceps to pop.
After a year from now this guy will say," sorry I was wrong. Weighted dips are good for chest gain!" I no longer listen to these so called fitness gurus. They always dispute themselves lol
I've seen how you dip and it's because you don't retract your scapula instead you lazily keep it protracted to not fight back gravity and to just contract the chest. That's the price that is payed when someone has no form, plus it does it weighted for years. Same with weighted pull-ups. People don't want to retract their scapulas before weighted pulls or pushes or even the non weighted ones. That's the price. I know many people around your height or more diping much more than you for reps, not much older than you they dip weighted for years and they never had any problems. If a bodyweight dip, executed properly, doesn't craze injuries, why a weighted one should? Exactly, it shouldn't. Bad form on top of weights for years, of course you got injured.
Like Franco Columbu said, most people don't even have control of the movements using their own bodyweight,let alone adding weight He said he didn't EVER add weight to movements like the pull up Basically get better at controlling the movement as best as possible and THEN if you decide to,add weight but don't over do it
This comment is the endgame. Appreciate someone else actually being informed and not spewing biased inaccurate info online about training. There’s enough of that already.
The thing about Franco's reasoning (and he was correct) was that he *already* did enough weighted movements for his back (bent-over rows, deadlifts, dumbbell rows, seated rows, etc.) that when he got to pull-ups, he wanted a "change-of-pace" exercise to hit his back muscles unlike the previous heavily weighted ones... Why pile on more of the same?
I got the same injury on dips. Waited a few days, started working out again, after few months I started doing dips with proper form and now it's all good. Do dips y'all
Came back to this after a year of consistently doing heavy weighted dips 2x a week. I used to think you were being dramatic because you weren't careful and put the blame on the exercise instead. Couldn't have been more wrong. Like i was saying, I went from +35kg 1rm to +1x bodyweight(70kg). Hit the pr today. However, im considering leaving dips on the side from now on because today, i experienced the most amount of sudden sternum pain so far. Im guessing it is because of how heavy i went today, while having just recovered from being very sick. I did not(thankfully), get an injury like yours, however, all these random sternum pains that ive experienced over the past 2 months+today's experience, made me rethink my view on the dip. So, if you read this far(tldr ik), you were right(kinda). I still think the dip is top tier, but yeah, it indeed is really hard on the sternum.
Same thing happened to me when I failed with 225 pounds. I had never gone that heavy. Normally 3 plates for 4x10. I decided to go to four plates for a few weeks and got 8 reps. The following week I added a plate and I did 3 and Failed on the 4th rep. When I tried to put my feet on the safety platform I missed it and tried to launch myself off the handles by inching backwards as I was sinking lower. Althouvh I have the same condition, I damaged cartilage severely and some of the rib attachments to the sternum became majorly dislodged and inflamed. This was 15 years ago and I still have periodic symptoms. At 51 I replaced heavy bench and incline pressing with weighted deficit push ups, weighted close grip push ups, weighted decline push ups deficit and reverse grip weighted push ups , ring push ups. I always do close grip and change the angle every meso cycle. The other 3 I do for 4 weeks each. So I do weighted push up variations twice a week. I start with multiple sets of ,,5 with 70% then he 77,5 %
Variation + bang for your buck. Although to be fair, sometimes the dip simply doesn't work for you and you have to look elsewhere to grow the pressing muscles. warm up to them - with assisted variation if you're a bit of a heavyweight then build them up , limit them to twice or at least thrice a week and add loading variations.
Some exercises are not meant for certain body types . If you have long arms , the lever arm is a lot longer . Same with long legs and squats . It’s not impossible but injury risk increases
Austin, I respect you but man, just because you got injured doing a certain exercise doesn't mean other people are going to get hurt doing that exercise or that they cannot include it in their routine... I don't do handstands push ups because of wrist problems, that doesn't mean I can go tell other people "DON'T IT YOU'LL GET HURT BRO ITS NOT OPTIMAL!". Ofc not, HSPU is an excellent exercise, but in my case I stick to overhead pressing with a barbell due to training and injury history.
I avoided weighted dips for years but just started doing them again. It was actually the only exercise to really injure me - have had costocondritis for ~10 years since then, sternum would get inflamed, chest would pop/crack in a painful way. I was pretty in shape around then but got skinny after not working out for 8 years. I started doing weighted dips again BUT with better form. So far so good. The key for me was that I didn't really understand how to brace my core properly back then. I would tense my abs/certain core muscles, but my body wasn't stacked properly. The main change I've made is that I don't flare my ribs anymore. When the bottom of the ribs start to tilt forward (and the sternum starts to point more towards the sky), the core isn't being used properly. Then you're leaning forward more, your butt goes back in the opposite direction, and injury is inevitable. I make sure to tuck my ribs down and back, squeeze my glutes so my pelvis comes forward (but lined up with my ribs/rest of my body), and then make sure my shoulders are down throughout the whole movement. To keep my shoulders down/protracted, the missing thing for me was an underutilized serratus anterior which I've been working on. Anyways, when I now keep everything tight and aligned this way, dips feel MUCH better to me. I can tell my triceps and chest are going to be HUUUGE soon.
Guys if you go up in weight to fast or just do too many dips with wait or not either your advancwd or beginner, you have to be sure you have The right form dips is not like other exercises where its ok to chest on The last rep. Keep going and dips is a great exercise 😁
I alternate , one chest day i do barbell military press, weighted dips , and subinated grip bench. Other chest day i do barbell military press, weighted push ups ( use dumbells on floor as grips since i dont have paralletes) , subinated grip barbell bench. And the other chest day i do barbell military press, incline bench press, subinated grip bench press, . Then repeat all over again
A few weeks ago i learned de dip is like the squad for the upper body. As with any excersise you need to build it up. Sometimes a exersise is not for you, with everthing its a learning proces. And that is one of the biggest motivation in fitness getting to know youre self physicaly and mentaly...
I ve done weighted dips for such a long time that my body was 100% accostumed to it, until it just came from nowhere. It s actually a good video, people without costochondritis just don t know it unfortunately.
Exactly... even with the best possible form and even if you take a long time to allow your tendons and joints to adjust to the added load, once you get close to your max limit in weights on a dip, a sudden injury will always be lurking just around the corner.
