Try this if you want to enhance your Dip routine. Good luck if you can do them weighted.

Assume dip position on bars at top of movement, arms almost locked out. Bars should be within six inches of your sides.

Dip down, come back up. But at top of movement when you come up, keep your back going until it is parallel to the floor. You're legs will still be pointing downward.

Then straighten out slowly and do it again.

The more gymnastically inclined would continue right up into a parallel bar handstand. Not for the average guy. But going halfway will definitely
wake up some upper torso muscles for a better blast, especially delts.

Is this how you do yours?

Most of the emphasis will move to the shoulders. Most won't have the strength to do this properly.

This doesn't make the actual dip any harder. I'd rather add weight to a regular dip then do this. You'll see better results both in strength and hypertrophy.

I did press handstands and movements like this while I was briefly training gymnastics.

This doesn't make the actual dip any harder. I'd rather add weight to a regular dip then do this. You'll see better results both in strength and hypertrophy.

Yup. I prefer to keep the ROM focused right where I want it, either pecs or tris. And use the dip belt and weight accordingly.

Carguy...yes that is how I do them now. My avatar is an older picture so don't go by what you see there.

I in fact think this is style is superior to the standard method for a dip because the mechanics of it are better.

There was an adaptation peroid before I could use weight like I did on astandard dip to some extent.

Chicanerous...you contradict yourself. "Most won't have the strength to do this" but "this doesn't make the dip any harder" and "I'd rather add weight to a regular dip"

If it doesn't make the dip any harder then most should be able to do them if they can do an unweighted dip.

You re-iterate that more emphasis will be placed on the delts. I already said that.

Hort..."using the dip belt and weight accordingly" isn't going to change the mechanics of a standard dip. The ROM in a standard dip is the ROM in a standard dip and that's it.

Chicanerous...you contradict yourself. "Most won't have the strength to do this" but "this doesn't make the dip any harder" and "I'd rather add weight to a regular dip"

If it doesn't make the dip any harder then most should be able to do them if they can do an unweighted dip.

You re-iterate that more emphasis will be placed on the delts. I already said that.

Hort..."using the dip belt and weight accordingly" isn't going to change the mechanics of a standard dip. The ROM in a standard dip is the ROM in a standard dip and that's it.
Semantics. I mean that you're adding a movement on top of the dip and most won't have the strength to do this added movement. This is because that added movement is hard. It makes the sequence of movements challenging, but not the dip itself.

I don't believe in variation just for the sake of variation.

If you're trying to target the chest, it's better to just do the dip. If you're trying to target the shoulders, it's better to just do the half press handstand or use a different movement entirely. If you're trying to be a gymnast, the whole movement is good. Most here aren't trying to be a gymnast.

Sorry, I probably shouldn't have said anything in the first place. To be honest, though you regularly offer good information and are very helpful, your less concise writing style and the subject matter of some of the threads you write can bring out some negative emotion in me, usually when I disagree. I'll try to behave and censor myself better in the future. :tu:

If you're trying to target the chest, it's better to just do the dip. If you're trying to target the shoulders, it's better to just do the half press handstand or use a different movement entirely. If you're trying to be a gymnast, the whole movement is good. Most here aren't trying to be a gymnast.


And this is what I was agreeing with. Perhaps I misunderstood you... I ALWAYS use a full ROM... full normal range up and down to parallel or lower. Is that what you meant?

Hmmm. Well, assuming the dips are performed to emphasize chest development, then I don't really see how this will maximize development when it seems to stimulate stabilizers a bit more than usual.

Although i really like compound lifts, I think NATURAL compound lifts make sense rather than trying to make the lift as difficult (read: awkward) as possible in hopes of stimulating other muscle groups.

I mean, I could make a squat more "difficult" by also adding a military press at the same time (if that was even possible) but that seems more of an attempt to economize time than maximize results.

Anways, idea appreciated, just my 2 cents.

Steve

Hort, Chic.....sorry if I came off as an obstreporous, arrogant oaf.

The style of this dip is to involve the delts more, the chest being secondary in focus.

As a rule I don't do dips to target chest anyway. My body position being for triceps and delts. (Strictly vertical with no angle on hand position or arms).

"Awkward" has got nothing to do with it. This is flat-out a better move than the standard dip.