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Are You Doing Dips Properly? (AVOID MISTAKES!)



Dips are the most effective exercises for constructing a much bigger chest, however provided that you keep away from the widespread errors individuals make when doing them. At finest, if finished correctly, you need to use the dip to extra successfully goal the chest versus the shoulders and triceps. At worse, if finished incorrectly, the dip can do a quantity in your shoulders and provides even the healthiest of trainees an harm that may take you a very long time to get well from.

On this video, I’m going to indicate you the fitting strategy to do dips. I’ll cowl the 4 most vital ideas that you would be able to comply with on the subject of performing the train in your subsequent chest workout. When you learn to do every of those correctly, it is possible for you to to simply return to doing this extremely efficient train and construct a extra muscular chest.

First, earlier than you even provoke the primary downward motion of the dip you need to ensure that you slide your torso by your arms so that you’re pushing your chest out extra prominently. By placing the chest out in entrance of the shoulders, you’re making certain that it and never the delts are what’s first recruited out of the opening on the backside of the dip.

This may be ensured by leaning your torso extra ahead on the high of the chest train. That stated, you need to ensure that when you do lean it ahead that you just maintain it there. One of many worst issues you may ever do throughout a dip is rock your physique ahead and again to upright with every dip you carry out. That is going to wreak havoc on the anterior capsule of your shoulder to not point out place an incredible shearing stress on the subacromial bursa and supraspinatus tendons. In different phrases, that is dangerous recommendation and must be averted in any respect prices.

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As an alternative, you need to create stability of the shoulder joint throughout the dip. This comes not simply from the upkeep of the shoulder joint as soon as arrange as mentioned but in addition by controlling the place of the shoulder blade as effectively. The scapula is a part of the shoulder joint by advantage of it offering the socket for the ball of the shoulder itself. Permitting the shoulder blade to maneuver in an unstable place goes to ask harm.

To stop this, you need to just be sure you actively depress your shoulder blades by pushing your shoulders down and never letting your traps trip up or shrug up in the direction of your ears. Set this up proper firstly of the motion after which by no means let it go all through the remainder of your set. If you happen to discover that they step by step begin to transfer up then you’re possible fatiguing and it’s best to chop the set quick till you may regain your capability to do this.

Lastly, on the best way up, it’s vital to not make the error of considering of the dip as a vertical motion. As an alternative of considering of pushing down by your palms you need to take into consideration squeezing your elbows inwards in the direction of your lats. It will recruit the pecs far more successfully than the previous. Not simply that, however on the high of the motion you need to squeeze your palms inward on the handles to create an adduction second on the chest and actually fireplace them up isometrically on each rep.

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The mix of all of the following tips collectively goes that will help you to construct a extra muscular chest out of your dips. You probably have a shoulder harm already, that makes doing dips troublesome, slowly work your method again into performing them by introducing the following tips over time. Shorten the vary of movement if you must. As soon as retrained, it is possible for you to to do these once more ache free and get the entire good points you’d have appreciated to get from them from the beginning.

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39 Comments

  1. Glad I found this channel. Getting into the gym and training and eating better I lost weight and gained muscle and strength. THought I was crushing it because I was seeing results. But then the gains started to slow and then stop. I started getting injuries that would cut my workouts short. Started looking for new exercises online and found this channel only to realize that the exercises I was doing had poor form leading to my injuries. Now I'm back to the same exercises but with more intention, really motivating me to keep going, might be able to get down to 10% body fat by December

  2. Guys I've been trying to figure out for a while, if I focus on doing chest dips instead of tricep dips, will my triceps be severely neglected or will they still build at a decently similar rate?

  3. I get pain in my right collar bone area when I do dips and push ups. Is it something I'm doing wrong in these exercises or some injury that is exacerbated by these exercises and i should hold off on them until it heals?

  4. GREAT EXPLANATION!! I know because I tried my first dips yesterday and my triceps hurt and my lower chest felt nothing compared to a bench dip. Knowing I had something backwards is good, knowing how to fix it…much better THANKS

  5. Jeff I recently was doing a set of dips (5×10) and on my last set I got pain shooting up through my neck and around my head on the sides. This completely canceled out the rest of my workout and didn't go away for a day or two. I am still dealing with the headache and it comes back when I work out sometimes. I have a lot of soreness in neck and traps so I think I was sinking into the dip with my traps. Do you have any experience with this issue and advice for kicking the headache?

  6. I definitely agree with Jeff here. I saw other fitness coaches criticizing a video of Jeff stating that you can use the dips to target the chest. They were stating this exercise is not an effect chest builder. If you look at the anatomy of the chest, and Jeff pointed this out verbally, you CAN adduct the chest as you descend and ascend while performing dips. Also, leaning and using a WIDER grip, while squeezing the handles as Jeff stated will definitely add tension to the chest and reduce tension on the triceps, no mystery there. I actually like to perform dips by slightly leaning at the concentric phase of the exercise, at the top position, and slowly moving my torso back, to create a lean, while descending. I find this variation to increase safe shoulder flexibility while allowing me to fluidly move through the repetitions, i.e. maintain excellent form. You do not want to lean forward to much.

  7. This was the first time I followed your tips and got bad results. After doing dips for months, I made sure to correct my form (body tilt, bend from elbows, grip press inward, etc) and wouldn’t you know it, I cracked my sternum.

  8. Thank you, my shoulder's been hurting for days and I only did dips for 3 days!!
    I'm gonna let it get better and then try again with your tips.

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