Incorporating dips

PokeHerKing

Just recieved the dip bars for my power rack and Im wondering what day is best to be adding them onto, or does it even matter? My routine is 5x5 beginners strength programme:

Workout A

Squat
Bench Press
Inverted rows
Push ups
Reverse Crunch

Workout B

Squat
Overhead Press
Deadlift
Chins/Pull ups
Prone bridges

Gaz

Its a tri-cep exercise , personally I like to hit the tri-ceps on the same day as my chest.

BraziliaNZ

is also a chest exercise

jayoo

Really like dips, excellent chest excercise. If i was you I would add a few sets of dips in at the end of your workout, it will allow your body to get used to the ROM without taking away from the rest of your workout.

If you swap your bench for dips, it will take a good few sessions to get used to them, your chest wouldn't be getting trained fully as the new ROM and newness to the excercise will be the limiting factor.

Dip bars for a power rack sound sweeeeeeet:):D

ApeXaviour

BraziliaNZ wrote: »

is also a chest exercise

Exactly, it's a compound/functional upper body exercise, and a great one at that IMO. I do them on rings and rarely bench-press anymore. You can use a dipping belt to progress in weight.

Start with negatives if you can't do many to get your CNS used to it the movement. Try to at least go deep enough so your upper arms are parallel.

Magic Eight Ball

I do weighted dips on parallel bars, and judging from the DOMS the next morning it's a chest exercise.

Was recently introduced to the joys of weighted ring dips, but It's gonna be a while before I can nail those.

ApeXaviour

Ring dips are scary when you first try them because of how crap you are (arms shuddering and shaking all over the place) , it's not a strength issue if you're used to dips already, so your nervous system gets used to them fairly quickly. Just practice the (locked elbow) support position and in a couple of days you'll be laughing.

rubadub

Trevor Coulahan wrote: »

Was recently introduced to the joys of weighted ring dips, but It's gonna be a while before I can nail those.

Negative weighted ring dips are easy enough, and destroy the triceps. You can also set the rings at such a level that you cannot go too low if you go to failure. i.e. in the lowest position you ever want to be in you will be on the ground. I put a heavy towel under me and bend my knees so I am kneeling on the ground and then can stand back up, aided by the rings. I never bench press anymore.

WHIP IT!

Are dips (regular, ring or otherwise) really that good that a substitute for Bench pressing??

Sangre

How far do people lean forward when dipping?

I dip on parallel bars and try to remain upright. As far as I know this targets the triceps more.

ApeXaviour

WHIP IT! wrote: »

Are dips (regular, ring or otherwise) really that good that a substitute for Bench pressing??

Weighted dips are a viable and good alternative. Not saying the bench press is not a good exercise (far from it). Ideally one would utilise both.

Edit:
Personally I find better strength and size gains with dips. Also I've an old shoulder injury that can sometimes twinge with the bench, not so with dips.

Sangre wrote: »

How far do people lean forward when dipping?

I mix it up. Usually though looking at a spot about 1-2m away on the floor.

squod

ApeXaviour wrote: »

Also I've an old shoulder injury that can sometimes twinge with the bench, not so with dips.
.

I tore something last month doing weighted dips, silly me.

Transform

Just take out the bench press one week and add in the dips then rotate from week to week.

Or just do some body weight dips for reps on your non strength focus days e.g. 21,18,15,12,9,6,3 dips and knees to elbows - that would do it!

oh and who give a fiddlers f where it targets exactly just get stronger at them - when you can do them with an added 40kg of weight then we can talk what area it hits.

i do lean forwards and that is necessary on ring dips also

beggars_bush

don't dips hit the lower chest, rather than the general chest area? ie, dips wouldn't work the chest as well as a bench press would?
just a question
i'm a big fan of dips btw. always leave them till last

d'Oracle

If I'm not mistaken, Dips involve pulling the upper arm towards the front of the body.
Which would mean they work the pecs.

Chances are nearly every person who reads this post, doesn't need to worry if they hit the Upper or Lower chest.
Just a thought.

BobbyOLeary

d'Oracle wrote: »

Chances are nearly every person who reads this post, doesn't need to worry if they hit the Upper or Lower chest.
Just a thought.

+1. Most people (myself included sadly) don't have either an upper or lower chest worth speaking of so they really shouldn't be worried!

Transform

beggars_bush wrote: »

don't dips hit the lower chest, rather than the general chest area? ie, dips wouldn't work the chest as well as a bench press would?
just a question
i'm a big fan of dips btw. always leave them till last

agreed - who really cares.

Do them with 40kg extra weight first then get specific if you need to.

Why leave them to last also?

It amazes me the number of guys and girls that do mickey mouse exercises like triceps bloody kickbacks yet cant or wont work the dips hard.

Show me a guy or girl that can do parallel bar dips really really well and i guarantee they will have an impressive physique.

Focus on improvements NOT muscles.

Sangre

Transform wrote: »

oh and who give a fiddlers f where it targets exactly just get stronger at them - when you can do them with an added 40kg of weight then we can talk what area it hits.

i do lean forwards and that is necessary on ring dips also

I don't do dips on the same day as my bench - chest/back but rather as part of my shoulder/arm day. I don't want to be hitting my chest too hard with dips as it can be sometimes the day after my bench. Thats why I try and avoid leaning forward too much.

Also, there is no harm in learning something for the sake of increasing your knowledge :pac:.

Transform

Sangre wrote: »

I don't do dips on the same day as my bench - chest/back but rather as part of my shoulder/arm day. I don't want to be hitting my chest too hard with dips as it can be sometimes the day after my bench. Thats why I try and avoid leaning forward too much.

Also, there is no harm in learning something for the sake of increasing your knowledge :pac:.

agreed but there are some things that are not really worth looking into in too much detail.

Sangre

If you don't know you can just say so :P

magotch07

PokeHerKing wrote: »

Just recieved the dip bars for my power rack and Im wondering what day is best to be adding them onto, or does it even matter? My routine is 5x5 beginners strength programme:

Workout A

Squat
Bench Press
Inverted rows
Push ups
Reverse Crunch

Workout B

Squat
Overhead Press
Deadlift
Chins/Pull ups
Prone bridges

mate i done the 5*5 course for a while it was great, i incorparated the dips on workout b days as i felt i finished that earlier then workout a