improving my dips.

[bruce9241]

So far the most dips I can do is 12. I have a body weight of 211 lbs currently.

How do I raise my dips? Should I start doing assisted dips?

I usually do dips five sets of fives with body weight. I don't seem to be progressing this way.

On a side note. I do full dips, all the way down and up. I lean forward a bit to target my chest more and arms less.

 

[ExtraMile]

if you can do 12 dips with bodyweight why are you doing sets of 5? if 12 reps is your maximum start out your first set by doing 10 or 11 reps, get through your sets staying one or two reps from failure and each week try to add a rep or two onto your sets

 

[JDid23]

why don't you try doing some weighted?

 

[2DIEZEL]

^^^^^Because he could hardly do them with his own weight let alone weighted.

Work your tris a little bit and incorporate some close grip bench to help bring your dips up.

 

[bruce9241]

The 12 i've done was my absolute max. Was feeling great that day. I usually am only about to do 5-6 before I'm tired out and have to rest a few minutes.

So I should work my tris to improve dips? Okay I'll try that.

I can't do weighted dips yet, I can barely do my own weight.

So I shouldn't do assisted dips with reps of 15-20?

 

[2DIEZEL]

Sure you could do assisted dips no problem with that. But they say dips are the upper body squat, there are alot more muscles incorporated then just tris and chest and dont know it. But once you get your body weight down and keep training your other muscles everything will come together...patients it will come.

 

[gstacker]

Do 10 reps rest 5mins and do ten more and so on... As u progress decress the rest time or ad weight...

 

[ExtraMile]

just keep chippin away at it, its wierd Im stuck at 12 reps on dips lately too

 

[SaiBoT]

So far the most dips I can do is 12. I have a body weight of 211 lbs currently.

How do I raise my dips? Should I start doing assisted dips?

I usually do dips five sets of fives with body weight. I don't seem to be progressing this way.

On a side note. I do full dips, all the way down and up. I lean forward a bit to target my chest more and arms less.

Let me ask this first:

How many days a week do you do dips?

What's your warmup like before doing them?

What's their place on the overall routine?

Give us details.

 

[Big_BK]

Same as above. I usually need to do 1-2 exercises for dips so i am warmed up or i can complete trash on them.

 

[bruce9241]

Do 10 reps rest 5mins and do ten more and so on... As u progress decress the rest time or ad weight...

Aww okay so decrease the rest time to progress. I've been stuck at around this same ramge forever. I lost 20 something pounds so far and I'm still doing 12 dips max.

 

[bruce9241]

Let me ask this first:

How many days a week do you do dips?

What's your warmup like before doing them?

What's their place on the overall routine?

Give us details.

I do chest twice a week so I do dips twice a week.

I warm up with dips by doing light bench press 135pounds. I don't do heavy bench anymore, instead I do overhead press.

My dips come after my heavy overhead press. I usually do body weight dips for 5 sets of 5's then finish up other chest exercises. Then I end the day by doing some assisted dips for 10-15 reps for 3-4 sets.

 

[ExtraMile]

Aww okay so decrease the rest time to progress. I've been stuck at around this same ramge forever. I lost 20 something pounds so far and I'm still doing 12 dips max.

if you've lost 20lbs you must be on a calorie restricted diet, yes? Then you cant expect to be at maximum strength unless your a teenager or very young, or you only just started lifting. Or your a genetic freak.

 

[linktree]

you have to warm up your tris.
your body weight is very heavy for your tris,
and then go assisted dips for a time. Then do full dips.
If you do assisted dips for a time you build up strength to do full.
You got to give it time.

 

[gstacker]

Aww okay so decrease the rest time to progress. I've been stuck at around this same ramge forever. I lost 20 something pounds so far and I'm still doing 12 dips max.

Yes... And one goal to set might be to hit 4 sets of ten and when u do start adding weight

 

[SaiBoT]

I do chest twice a week so I do dips twice a week.

I warm up with dips by doing light bench press 135pounds. I don't do heavy bench anymore, instead I do overhead press.

My dips come after my heavy overhead press. I usually do body weight dips for 5 sets of 5's then finish up other chest exercises. Then I end the day by doing some assisted dips for 10-15 reps for 3-4 sets.

That warmup it's good enough but before going straight to full dips you should a couple of warmup sets of assisted dips or partial reps, then instead of doing 5x5 you will do 2 sets of the max reps you can handle with partial reps after that and finihing with 2 ultra slow negatives (slow means @ least 10 secs) then that's it forget about assisted dips for awhile.

Do that twice a week for the next month and come back with the results.

 

[moya]

Aww okay so decrease the rest time to progress. I've been stuck at around this same ramge forever. I lost 20 something pounds so far and I'm still doing 12 dips max.

it sounds then like you may be losing a bit of muscle along with the fat... you could consider trying to get in more protein, more often (as in more feedings throughout the day)...
how long has it taken you to lose the 20lbs?... if it came off fast (a lb or more per week i suppose) you could probably continue to lose fat with more clean calories...

 

[NOLOGY77]

Dips hits the triceps when are done leaning forward or no leaning at all?/

 

[SaiBoT]

Dips hits the triceps when are done leaning forward or no leaning at all?/

Both ways hit the tris pretty well, but the upright way hits it just a little more, i prefer doing it leaning forward because it's more natural for the joints and all the other stuff forcing the upright position doesn't bring much more benefits imho.

 

[the.gladiator1987]

I disagree with doing assisted dips. They do not translate into the strength needed to do a dip while balancing with just your hands. You are better off just doing like Saibot said, do 2 max sets of as many as you can. Another thing you could is do 12 with your body weight, next time add 5lb weight on you and do that until you get 12. You get that go up to 10lbs, etc. Once you get to 25lbs for 10-12, you could probably do 20 unweighted.

 

[2DIEZEL]

This dip thing is getting way out of control, its not rocket science. Incoporate more tri excercises to strenghthen the muscle and you will see your dip reps go up.

 

[gstacker]

This dip thing is getting way out of control, its not rocket science. Incoporate more tri excercises to strenghthen the muscle and you will see your dip reps go up.

well its deff not rocket science, i do think tho that all the diff ways people are posting have there place...any routine will get stale and platu, so the more ideas and ways there are to mix it up is worth listing to imo...the tri exercises to improve dips tho im going to have to disagree here although tris is the major muscle group working the dips i firmly believe doing dips will improve dips...

 

[ExtraMile]

This dip thing is getting way out of control, its not rocket science.

people know how to fly a rocket into space, fly a rocket to the moon, land people on the moon even fly a satellite to other planets.

people do not know what the best way to train is yet...

jus sayin

 

[bruce9241]

alright just did some dips today. best I could do today was 8reps for first set, 8 reps for second set then third set i squeezed out 9 reps. I did some of that machine dip stuff to warm up triceps before hopping onto the dip bar.

 

[gstacker]

alright just did some dips today. best I could do today was 8reps for first set, 8 reps for second set then third set i squeezed out 9 reps. I did some of that machine dip stuff to warm up triceps before hopping onto the dip bar.

Good shit bro sounds like improvment already

 

[SaiBoT]

alright just did some dips today. best I could do today was 8reps for first set, 8 reps for second set then third set i squeezed out 9 reps. I did some of that machine dip stuff to warm up triceps before hopping onto the dip bar.

I'm sure it was because of the warmup, think of the assisted dips as doing the warmup sets wih an empty bar and light weights before taking on the heavyweight sets which in this case it's your body instead of a loaded barbell, same thing happens with pullups.

 

[2DIEZEL]

although tris is the major muscle group working the dips i firmly believe doing dips will improve dips...

Of course they will improve if you keep doing dips eventually. But by adding in different tri excercises will develope the muscle make it stronger and in return add more reps to your dips quicker then just doing dips.

 

[SaiBoT]

Of course they will improve if you keep doing dips eventually. But by adding in different tri excercises will develope the muscle make it stronger and in return add more reps to your dips quicker then just doing dips.

That's like saying that to being good at squats you need to do leg presses and leg extensions...

 

[NBAfan#21]

What is the best strength exercise for triceps to improve dips other than close grip bench press?

 

[gstacker]

Of course they will improve if you keep doing dips eventually. But by adding in different tri excercises will develope the muscle make it stronger and in return add more reps to your dips quicker then just doing dips.

Point taken....I can't deny it if it works for u or others, just not my experience or maybe it is and didn't even realse it to credit it????? I do hit my tris on a reg
hmmmm maybe it is rocket science lol

 

[2DIEZEL]

That's like saying that to being good at squats you need to do leg presses and leg extensions...

If you want to get technical squats develope all 4 heads of the qudriceps and is a mass building excericise for the entire lower body. To help strengthen your squat you would do a few different excerecises such as...HALF SQUATS... FRONT SQUATS also depending on how you point your toes what part of the leg your working the most, so you really cant compare the 2 since the legs are so much of a larger muscle.

DIPS...PURPOSE OF THIS EXECISE IS TO DEVELOPE THE THICKNESS OF THE TRICEPS ESPECIALLY THE MUSCLE AROUND THE ELBOW.

Execices that dvelope that part of the muscle are

Lying trceps extentions

Dmbell kickbacks

dips behind the back using a bench. as well as a couple others.

By incoroprating these into your tri routine you will see the number of dips you can do move up dramatically with the proper intensity and training as well as diet.

 

[SaiBoT]

If you want to get technical squats develope all 4 heads of the qudriceps and is a mass building excericise for the entire lower body. To help strengthen your squat you would do a few different excerecises such as...HALF SQUATS... FRONT SQUATS also depending on how you point your toes what part of the leg your working the most, so you really cant compare the 2 since the legs are so much of a larger muscle.

DIPS...PURPOSE OF THIS EXECISE IS TO DEVELOPE THE THICKNESS OF THE TRICEPS ESPECIALLY THE MUSCLE AROUND THE ELBOW.

Execices that dvelope that part of the muscle are

Lying trceps extentions

Dmbell kickbacks

dips behind the back using a bench. as well as a couple others.

By incoroprating these into your tri routine you will see the number of dips you can do move up dramatically with the proper intensity and training as well as diet.

First of all i didn't went technical but your explanation was based on what science/technique?

Weren't you the one saying that dips are the upperbody squats? Won't you wonder why that is?

To getting good at squats you speak of front squats and half squats, which are squats variations... with same logical idea doing half-dips and assisted dips and yes the dips between benches will do the trick you wanna know why...

Dips work more that just triceps... they work chest, shoulders, rotator cuffs etc and you come talking about dumbell kickbacks and skullcrushers they don't even overload the same strength curve and points.

And now let's get to our Bruce here: he is a relatively large young boy who wants to lose weight, who can do dips but has trouble with most his lifts, has a true beginner do you think he needs anything else than squats, deads, overhead presses, pullups, bench presses, dips and some other compounds?

Ok if he couldn't do one single dip i would recommend declined close grip bench and CGBP why because both of them overload the same muscle groups that dips do only to a bit smaller degree nonetheless they are multi joint exercises but no, i repeat NO ISOLATION MOVEMENT LIKE KICKBACKS AND SO OR ANY CABLE EXERCISE WILL DO IT. And even if you did these in the same routine you would be overtraining and killing your tris.

But anyway do a search for yourself and you will find that what i'm saying it's true and the best strength coaches in the whole world would flame you for those statements..

 

[gstacker]

needto ripped me a new one for being a jerk lastnight (exagerating)so im staying away from conflicts if it works for you thats awsome and thats your opinion and everyone has equel rights to post here....im jus saying isolating tris havent been my experience, at least as far as i can tell

 

[2DIEZEL]

You werent being a jerk just expressing your opinoin. Im just saying if one were want to strengthen a muscle you would want to incoporate more then just one exercise.

 

[RottenWillow]

Of course they will improve if you keep doing dips eventually. But by adding in different tri excercises will develope the muscle make it stronger and in return add more reps to your dips quicker then just doing dips.

I think both you and gstacker could potentially be correct, but under different circumstances. It would depend heavily upon why a certain muscle group has thus far failed to increase in strength on a particular exercise.

 

[needtogetaas]

If you want to get technical squats develope all 4 heads of the qudriceps and is a mass building excericise for the entire lower body. To help strengthen your squat you would do a few different excerecises such as...HALF SQUATS... FRONT SQUATS also depending on how you point your toes what part of the leg your working the most, so you really cant compare the 2 since the legs are so much of a larger muscle.

DIPS...PURPOSE OF THIS EXECISE IS TO DEVELOPE THE THICKNESS OF THE TRICEPS ESPECIALLY THE MUSCLE AROUND THE ELBOW.

Execices that dvelope that part of the muscle are

Lying trceps extentions

Dmbell kickbacks

dips behind the back using a bench. as well as a couple others.

By incoroprating these into your tri routine you will see the number of dips you can do move up dramatically with the proper intensity and training as well as diet.

I work the tries by them self too. However I just cant bring myself to do a Dmbell kickbacks. Feel like a big fag doing them lol...


Lots of other work though.

 

[2DIEZEL]

I work the tries by them self too. However I just cant bring myself to do a Dmbell kickbacks. Feel like a big fag doing them lol...


Lots of other work though.

I hear you on the kickbacks, i do toss them in now and the to mix things up some. But my typical tri routine looks like this.

CGB...Ill pyramid up to 315lb for 6-8reps
Overhead DB extentions 4 sets of the 120lb 8-12 reps
weighted dips 120lb db thats the highest my gym goes up to...4 sets 12-15reps
and last some cable work.