3 INGENIOUS Exercises to Blow Up Your Weighted Dip (#2 is just SADISTIC!)
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- Опубліковано 10 лип 2024
- Here are 3 ingenious dip variations and assistance exercises that will take your chest, triceps, and shoulders size and strength to the next level, and in the process help you blow past your weighted dip plateau!
If you find the video helpful or informative please remember to like, comment, and subscribe!
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TIMESTAMPS
0:00 3 Exercises to BLOW UP Your Weighted Dip
0:55 Exercise 1
3:59 Exercise 2
7:08 Exercise 3
10:46 Please remember to like, comment, and subscribe!
#weightedcalisthenics #calisthenics #dips #weighteddips #chestworkout #chestday #chestworkoutformass #tricepsworkout #triceps #shoulderworkout #shoulders #strengthtraining #calisthenics #weightedcalisthenics #upperbodyworkout #upperbodytraining #bodybuilding #bodyweighttraining #bodyweightexercise #naturalmuscle #naturalbodybuilding #powerbuilding #powerbuilder #enkirielitefitness #strength #strengthandconditioning #calisthenicsworkout #calisthenicsvsbodybulding #sciencebased #sciencebasedfitness #evidencebasedpractice #jeffnippard #athleanx #renaissanceperiodization #mikeisraetel - Розваги
I have to say, using the program in the other video to blow up your dips and pull ups, actually blew up my dip and pull-ups. And now weighted dips are my favorite movement.
Ty🙏
Awesome brotha! For those who dont know, this is the program he's talking about.
ua-cam.com/video/x4iReBhF9Ok/v-deo.htmlsi=Uynaw4kLgACtJzvV
😊😊😊😊😊😊😊
But Alex, don't you know the stimulus to fatigue ratio on all of these is absolutely terrible?!?🤯 You'll never hypertrophy your aesthetics this way.
True dat
Enjoying this series. Thanks Alec.
glad it's been helpful for ya dude!
Great video and great information.
Going to start doing pause dips because it seems very effective.
Keep going champ! 💪💪
Thanks brother. Good luck with your dips!
4 plate paused dips is insane man 😮
Love your tips 👍
Thanks!
Honestly I’ve grown up watching aleks videos, wouldn’t know what I know and wouldn’t be as strong as I am without him, seeing him struggle with a 140kg bench as I have just hit a set of 7 with 140kg at 79kg bodyweight even tough I’ve been specializing on it feels good man, mentors are meant to be beaten
Strong work!
Solid. I also like overhead presses for dips and vice versa. I think stretching the delts and
Triceps on those movements are complementary
Yessir, I agree. There is definitely some complementary crossover.
Recently put in weighted dips in my program in the last 5 months. They’ve always caused me shoulder and sternum pain. But with pullovers and extended rom bench, I’ve overcame that and very happy I can finally do this awesome lift.
Why pullovers? Im curious. I have the same problem as you, im starting to do dips and i love the exercise and how i feel it on my triceps and chest but it gives me the same problems. Maybe something is off with my technique, last day i did 10 reps with my bodyweight (i started with them recently and for me its heavy enough, maybe when i can do 10 comfortable without any pain imma add weight)
@@jose5675 there’s many ways to do pullovers. The technique I used emphasizes lats.
To do this, lay across the bench, with your neck off the bench; sink your hips as low as you can comfortably get, you’ll need to play around with this position. Then when you do the pullover, think of your ribs expanding. Once the ribs can go anymore, bring it up. This technique fries your lats.
Funny enough, the boomers used to these to expand their rib cage. That’s a contentious topic now. But it definitely does something to your ribcage. If you do it right, the next day, you should feel slight soreness in the tendon in front of your ribs. Note I said soreness not pain.
But yea doing those really strengthened that region of my ribs and now when I do dips, I don’t get sternum pain. Lastly, get to 20 reps with body weight before adding weight. You’ll be mostly doing reps in 6-12 zone with weighted dips. 10 reps with body weight is not enough to comfortably and safely start loading dips.
@@jackedstackedandsucculent5799 hey bro i knew what pullovers are but still thank you for the time for your explanation. The thing i was saying is that i didnt know why are they good to cure the sternum/shoulder pain. Thank you bro!💪🏽
@@jose5675 my bad dude. I wasn’t trying to talk down to you. I was just trying to clarify which style of pullover. Cuz I’ve seen people do it in different ways.
@@jackedstackedandsucculent5799 dont worry i knew that you had good intentions thats why i was grateful. You took time to explain something to a random person and that says a lot about you. Im going to see if it helps me too and start getting better at dips💪🏽
As a powerlifter who benches with a quite narrow grip, I started doing dips to bullet-proof my bench press lock-out. I've found that I really enjoy pushing dips for their own sake as well, though... and I definitely think they've helped my bench press. Per now, it's the number one accessory exercise I use for my bench. I'd rather do dips than triceps pushdowns, etc. Recently started wondering about how I've added mass to my pecs as well, seeing as I don't really do a lot of accessory movements for my chest (I bench press a lot, but mostly with a more triceps dominant grip)... then I remembered that, well, I do a shit ton of heavy dips. I think dips, along with 45 degree hypers, are some of those movements I just never took all that "seriously" and didn't really overload... started taking them more seriously, and my lifting feels much better. Need to give those paused dips a try as well; they looks absolutely batshit.
BRO Science is best Science )
Agreed!
your dip technique is so aesthetic
thank you sir!
I love dips, but after some time progressing with weighted dips I get pain in my upper chest on the left side. I don’t get any such pain with other pressing like bench or dumbbell press. Does anyone have suggestions what I can do to get back to dips without pain? Stretching? Accessory movements?
Hey Alec! Have you ever tried heavy sandbag workout, recently I’ve tried it and it’s blow my mind!
Don’t you want to try it ? What do you think about it ?
Of course. I own 2 nice sandbags that can be adjusted from 50-125lbs and from 150-250lbs. Sandbag training is brutal!
@@EnkiriElite may be you show us a video about training with sandbags or you not doubt very often?
Yeah sand bags are brutal, the same weight compare with barbells feels twice heavier.
The stretch on the pecs on a deep weighted pause dip feels amazing
💯 brutal AF though!
I go about them pretty similarly, let say this next 4 months I prioritize dips, I'll be doing dips 3 times a week, heavy (loaded) first for triples or 5s, 3 or 4 sets tops. Paused dips, bottom pause, banded (around neck long band with little band tension), that way you only get load at near lock out for as much as I can tolerate for 3 sets, let's say around 8/10 reps (they take a while tho) and in my last day I'll do dips with out any type of load with a tempo I can push over 15 reps comfortable, 4 or 5 sets, tempo gets the focus here because if you do them too fast you'll gas out and might not hit 15 reps, that do happens to me so I pace myself. And in my particular build I can get stronger on dips and not get better at benching lol, sometimes you think there will be a direct translation but it doesn't honestly in my particular case. In my case I only get stronger at benching if I'm basically just focusing on it with the right amount of work volume/intensity/frequency or if I get heavier, the first one is way harder to nail though lol.
I agree that not everyone sees carryover from dips to bench press. Some people get a lot though! Other way around, I think everyone sees carryover from bench press to dips, but you still have to do more specialized work after a while if you really want to see what you're capable of on any given lift. either way, sounds like you are in tune with your training!
@@EnkiriElite exactly! Bench is so good, well, all compounds are great 😃. Bench bleeds into my dips and OHP greatly. But you can only focus on bench for a some months then it goes backwards or stalls, that's why I switch, some months I'll be focused on dips, some on bench some on OHP, etc, because trying to get better at all of them at the same time it's impossible, the fatigue is too big and I feel like the flu 🤧 hit me, so dosing in chunks long enough to improve it's the solution I found works. I know you're a super complete athlete overall but some of us are just common joes trying to improve on some aspects at the time, I'm just trying to get better at the common lifts for example a more humble and smaller goal to pursue.
Your 1RM dip is mindboggling, it's almost my bodyweight. JFC you are strong
I've been really big into weighted calisthenics for quite a while now and enjoy it much more than traditional bench pressing, etc. In fact, I've found traditional bench press movements have been very problematic for my shoulders. For the dip specifically, I've found that putting a lot of volume into the exercise itself has been the best for me. At 6'4" and roughly 230 my last workout I did a very comfortable 5 sets of 6 reps with 72.5 lbs. added, goal is to slowly get up to 5 sets of 10 reps. While I don't do it regularly, I've also found incorporating some neutral grip d.b bench pressing is very helpful as well, but particularly with the bottom range of motion on the dip. The neutral grip allows me to get a really deep stretch in the bottom, whereas a typical grip most people will find that the range of motion is much shorter because of the dumbbells hitting the chest. For me, I seem to be limited with my pecs and not so much my triceps, so I never really felt the need to add tricep extensions.
I can definitely see a Swiss bar bench having more direct carryover to dips die to the neutral pressing action. I hate Neutral grip bench press unfortunately 😂
Yeah I kinda drop bench press awhile cause I don't really feel my pecs through bench.. or maybe my technique is wrong.
In contrast I did feel my chest firing during the dips. So dips it is.
if you're pressing the bar off your chest then your pecs are working. don't worry too much about whether you "feel" the muscle or not. this video series is more about building specific lifts then it is about building muscle groups.
Did you ever train the planche you have a strong dip and overhead press which would carry over well to the planche
I have never tried a planche, no
Are you gonna put out another dip/ pull up programming video soon?
I wasn't planning to. That old one is damn solid imo.
Hey Enriki. I am also a dip enjoyer such is yourself. I am writing you because today one pencil neck stopped me dead in my tracks when I was horse coking 2 plates on dips and told me that I shouldnt do it that way because I will injure my lower back. Specifically he told me I shouldnt put my feet behind my back but rather in front of my body so it works my core as well. This came as news to me since I have been doing dips for years now with exactly same technique as you demonstrate in this video and never had a problem with my lower back. Was he right or should I just ignore him and cotinue doing my thing? Cheers.
You aren't necessarily going to have "back problems" from moving your low back into extension. But I do agree that you can maintain better tightness through the torso when you try to keep your legs a little bit forward and keep the abs engaged!
You have to have enough height from the floor to be able to keep your legs locked in order to accomplish this.
I try my best to do keep my legs straight and hips flexed slightly forward to keep the abs engaged and keep the torso tight and stable. Some of this footage was a little bit older though and I hadn't always done it that way.
Do you think weighted dips and weighted pullups/chins and their varations are enough for upper body with enough volume and training frequency per week ?
I'd also add in weighted push-ups, but yes. You can build a strong and jacked upper body with nothing but weighted calisthenics.
What are your thoughts on Upright rows? Me, I personally love the movement but I’m having a hard time to load it(Barbell Version)
nothing wrong with them. I've never personally found them to be all that fun to train though. Instead I do variations of high pulls for a similar yoke building effect with athletic side benefits.
Love it. A variation I really like is adding a heavy eccentric on the first rep of a paused dip set. Put a heavy dumbbell in the legs, get to the bottom, drop it, pause and pulse out some reps. You can even add some weight to a dip belt and - for example - lower 195 lbs, rep out with 95 lbs. Super effective.
ooooh that's a good idea dude! Like a weight releaser. I'm gonna try that if I can hold my adjustable DB's stable between my legs.
Was looking forward to this video. Btw, what should a good ratio between dips and bench be?
if you get good at dips you should be able to dip at least 100-120% of your bench press max (with body weight + external load).
@@EnkiriElite Thanks for the response. I did a lot of practice with dips before recently transitioning to the bench, and I found that I have a pretty big imbalance between my dipping and benching strength (can do 5 dips with 1.4 times my bench max).
there's going to be some variance as the way you bench press matters, and so does your anthropometry. so don't get too bogged down in the ratio! just work both lifts hard, prioritize the one you care about more, and get bigger and stronger in general. @@baazjhaj8125
Thank you for the advice! @@EnkiriElite
regarding #1, at what point should we start adding weight to dips? after we can do 12 bodyweight ones? 10? 5? 20?
I'd make it a goal to hit double digits with body weight, and then start adding small amounts of weight.
I'm a taller guy with longer limbs, I can bench 225 for a double but doing 5 deep pause dips with my own BODYWEIGHT is an absolute grind. I usually fail to even reach my fifth rep on the final set. (though I am doing them after my OHP work so I might be a bit stronger if I was fresh)
It's crazy too, because low reps almost never give me any burn or DOMS, but even such a low rep range is absolutely torching my upper chest. Yes, dips did used to give me sternum pain but now it's mostly subsided.
But honestly, while benching makes my ego very happy it's not really that useful. The dips and deep deficit push ups offer better range of motion, scapular freedom, and a degree of closed kinetic chain core engagement that I just can't get from benching.
If I were you I'd probably start off my main upper workout of the week with some dips. You could use a couple different schemes, such as challenging repeat triples (5-7 sets) that leave 1-2 RIR per set. Another option would be 3-4 AMRAP sets at 0-1 RIR.
Theh follow that main dip work up with some secondary bench work where you do moderate weight work in the 6-8 rep range.
That should build up the dip nicely.
do you know how to fix sternum pain from dips? or know of any reliable sources to alleviate it?
I would try a combination of things such as regressed dip patterns, pullovers, and deep deficit pushups.
You need to learn how to stress and stretch the area in a way that doesn't cause the pain, and then build up the stress slowly from there so that the area can acclimate without falling into a cycle of pain.
Hey coath do you still have bicep tendinitis after doing heavy weighted chin ups?
No, I fixed it many years ago using the protocol in my tendinopathy video.
Zac efron smile 😃
👍
Alec, just curious, what is your OHP PR?
205 off pins
I tried giving dips a fair shot but my shoulders don't like it. Push-ups (with most variations) and OHP are more suitable for me. Might give dips another shot soon and see how my shoulders respond
my shoulders didnt like it at first either. Try starting very light; even use the assisted version if needed and work your way up 5 lbs a week.
@@shranks6560 You might be right on that one. I started with bodyweight. In hindsight, I was going too deep for my level of mobility back then.
Do you have a pair of gymnastics rings? You could try out dips on them. It may not give you pain because you have freedom to move you hands. It may require some practice to get into them but it shouldn't take that long.
@@ellisfrancisfarros3935 There are some rings in my gym. Though I don't know if I could access to that space (it's a mildy odd gym). I will definitely see what I can do during my next chest workout since I actually have a good spot for the dip in my program (instead of the lame ass peck deck fly)
Note that an inch difference in the distance between the bars in a dip station makes a whole lot of difference (for me at least). I also can only do them when bars are parallel. If you can't find a perfect set up I'd suggest putting two barbells on pins in a rack and playing around.
I almost never see legit pauses on IG, even with elite lifters, maybe especially with elite lifters.
on the dip you mean?
@@EnkiriEliteI’ve never seen anyone pretend to do a paused dip, seen plenty of pretend paused deadlifts.
Hahah yeah ive seen many pretend pause deadlifts and many pretend pause squats as well. If you dont hang out in the deepest part for 3 (real) seconds, you may as well just not bother imo.@@anabolicamaranth7140
Can I replace bench press with dumbbell press?
you can for periods of time. but the barbell version is a more long term trainable staple.
I'm an OHP guy, I am now rotating between bench, and weighted dips every few months. I just consider them accessory. I find that there is a point where more overhead specific work does not offer a return. Specificity is king, but it isn't the king, the queen, and the rook. One of the biggest things missing from the standing strict press is the overload that you cannot currently get on the standing strict press. I do push presses too, but they are not gonna do for me what the bench, and dips are doing unless they are the main lift, and they are not right now.
When I think about what I want from accessories, I'm thinking about what I can't get from my main lift. The answer in this case is load, and stretch.
Agreed 💯 there is definitely a point where you are saturated on primary specific work, and adding more will cause further fatigue for no greater return.
Adding that more general work in is also what gives you the opportunity to build the wiser base, which makes your specific work more productive down the road!
Does it matter if you bend your legs during dips, why do calisthenics guys to a upper body bend at the bottom?
straight legs can help reduce swinging and keep your body more stable, but if the handles aren't high enough then you may not be able to do that.
I believe the way calisthenics guys lean forward both reduces the ROM that the plates move and engages the chest more.
Do a video for increasing sprinting speed bruh
We're getting there! Unfortunately that topic probably won't be as popular on my channel, but it's on my list.
How did weighted dips affect your bench performance?
it's hard for me to say because I never really benched seriously after I started taking dips seriously. I used to bench seriously when I powerlifted, then when I stopped doing powerlifting I stopped benching.
I think the carryover from the dip into the bench press can be very strong if you have the right type of build and bench technique. So some people get a lot but others don't.
However, the inverse (carryover from bench into dips) is pretty high across the board in my experience. Which is why I included the bench press in this video!
@@EnkiriElite Thanks!
@@EnkiriElitewhat was ur all time max when you powerlifted and what was your body weight when u did it
how useful are the elbow sleeves with weighted dips?
depends on what the "use" is that you're looking to get from them.
😀
Stuck in the hole. #2
Are dips good for increasing bench press for lifters with long arms?
It sort of depends on which part of the arm is longer.
A lifter with longer forearms is probably going to be a relatively weak bencher, but not necessarily a weak dipper.
Whereas a lifter with a longer upper arm is probably going to be a relatively weak dipper but not necessarily a weak bencher.
So since the movements have different "weak points," depending on the actual Anthropometry of the athlete you will see varying degrees of carryover.
Try it out for yourself and see how it impacts you.
But Alec i can not even do a bodyweight dip
Do bench press and push-ups to build some general upper body strength, then start incorporating dips in a density block fashion once you can knock out a rep or 2!
@@EnkiriElite Thanks for the advice Alec , recently , i decide that one of my goals will be to start doing dips.
🤙(friendly comments)😃👍👏👋
Thank you sir!
Looking malnourished bro
I don't know if it's a joke but the science based clickbait on the title need to stop
Read the description and decide for yourself if it's a joke or not.
@@EnkiriElitei wasnt refering to you in particular, but its getting annoying in general
@@Matt-ej1mbI do it as a joke. It's been sort of a running joke on my channel basically since I started making UA-cam videos. Originally as a jab at athlean-x specifically, but in recent history, more broadly as many fitness based content creators hide behind 'science based' ideology, which is a pointless concept when it comes to strength training, and fitness in general really.
@@Matt-ej1mbif you are interested, here is me talking about that topic a few years ago: ua-cam.com/video/p29sHNl6_2g/v-deo.htmlsi=YNPqObK6OYdpadb4
@@EnkiriElite it's all good bro, i watch your videos since the first alpha destiny beef lol i misunderstood this, my bad. Yes i also remember that video so to me was also weird that your put science based in the title, that's why i suspected it was a joke
Why don’t u grow ur hair out u used to look like a total chad
I'm in the process of re-growing it. New video will be out next Friday and that'll be how my hair looks now.
@@EnkiriElite 🔥🔥 i came from the video making fun shredded sports science lol
I weigh about 310 and did a set of 5 dips this week. hoping to get to weighted dips eventually.
that's solid at that weight dude!