POV: Alex kidnapped you, tied you to a chair and locked you in his home gym basement. You are now experiencing him holding a monologue how to bias chest when doing dips.
I have probably watched 95% of all your videos and not a single time did I finish one without learning something new . I just want to thank you, from the bottom of my heart. I am closing in on the 2 year mile stone and yesterday was the first time my arms filled out one of my old T-shirts completly, wouldn't have made it their without you.
My man, filling out old clothes that used to float on you is a one of a kind feeling. I'm proud of you for always learning and training hard over a consistent, 2 year timeframe. You've succeeded where most failed, absolutely well done and thank you for the kind words. I make content for serious lifters like you.
@@AlexLeonidas I train much less than before (I go to the gym once a week), and in part because of your videos/mentality to training hard, I have gained, probably, an inch on my arms (15in now) and about 4in on my chest (bought bands to imitate the old school chest expanders I saw on your videos). Still look like a DYEL, but at least I look sort of like a man, respectable. I saw this video just before going outside to do 3 sets of however many bodyweight dips I can, followed by chin ups.
There really is something beautiful about calisthenics. It eliminates excuses and, while I agree that minimalism is horrible for hypertrophy, I feel as though the pendulum has swung the other way towards constant hyper optimization. Calisthenics eliminates paralysis by analysis. I want to personally thank you for your influence over the years, Alex, as I close in on a 100lb weighted chinup at 200+ lbs.
The forward lean with a focus on stretching open the chest at the very bottom is great. As an experiment, a person can pre-exhaust their triceps before dips so they are incapable of offering much assistance, and it makes it very clear how much the pecs are being engaged.
And with the wide inverted grip, it especially feels nice! It's crazy that dips, an exercise known to build the lower chest, can also thicken the upper chest with form techniques. RTO dips being #1 for this.
I’ve been doing dips the backwards way purely because I’m afraid of failing and turning my face into ground beef on the attachment💀 good to know there’s more advantages than just that! Haha thanks for another great video
Bro safety first😂I'm usually on ring dips but when i tried one of those handle setups like in the video i was big sus of the middle bit, especially with deep rom
I think this is a much more productive, convincing approach to explaining nuances and variations than the standard influencer "YOU'RE DOING THIS WRONG" approach. Thank you.
Doing down workouts have given me my best strength carryover pullups and dips and if i add pause at every rep omg it just reduces my number to way lower and carryover to all the pushing and pulling workouts,thanks for this idea Alex.
0:55 as a guy strugglin with sternum pain when doing dips ,grip didnt matter for me ,sternum pain still happens ,what will help a guy with sternum pain is doing dips as a finisher and letting your body adapt ,just make sure to do dips to the point where you get a lil bit of discomfort in your sternum but you healed next workout ,it could be 1 set it could be 5 find out for yourself ,I have been doing Dips for over a year and I still face sternum discomfort but it is less than when I started it will take time you can also do some band assisted dips for high reps if you cant do 10+reps on dips as a finisher
Heavy weigted dip have been a go to for overloading the pecs for years. Actually my favorite. Chins for the back and bis! You can build a massive upper body with just those 2 movements.
Shoulder injuries have made me fearful of dips, but I've always tried to stack the shoulders like you demonstrated instead of letting them move more freely...need to revisit these and see how they feel! Thank you!
Yeah I'm sorry about that :( Works perfectly for pullups, but when you get past 4 plates on dips, it swings wayyyyy too much. Not workable for rep work IMO.
Last month i couldnt do a single body weight dip, but i would do assisted dips at planet fitness because i loved how they felt. Now i can do 9 reps bodyweight and im doing sets. My shoulders have never felt stronger. Cant wait to be able to rep out 30+ and then add weight
Every time I ever done dips it always hits the triceps and gives me shoulder pain however my stubbornness played a factor here and after seeing this video with tips on form I will be going back with a fresh mind a determination to get the form right and obliterate properly. Thanks Alex.
THANK YOU FOR THIS!! This solved dips for me. I was constantly keeping my shoulders back and scaps pinched for the entire range of motion and it felt awkward. With your adjustment recommendations they now feel great!!! Thanks Alex
Would be cool to see some tips specific to ring dips. (weighted too) I'm still trying to figure out my form, adding weight makes it so difficult to maintain it.
Not many videos out there explaining the nuances of a simple exercise such as a dip. My sternum hurts when I dip deep, will try this out to see if I get better a feel. Thank you!
as always though make sure that you ease into dips like this. I've had shoulder bursitis and bicep tendonitis from dips so getting those tendons strong and ready for the extreme flexion involved is key. Great video Alex
One tip I like to do with dip belts: Use a dumbbell instead of plates. Have the dumbbell between your legs and it will prevent it from swinging. You can just hook the dumbbell around the chain too so it saves time with having to put plates on the chain and it's just a little easier to set up in my opinion.
The first rep on weighted dips always feels a little weird on my shoulder, but every rep after they feel great. Your tips ab leaning forward and stabilizing the weight with the legs really helped though.
I love dips with a nice big stretch at the bottom and a pause. But I always do dips facing the regular way and have been doing it for a while so this way will be nice and refreshing 💪
Dips have become my main chest accessory, flat and incline being my main compounds on my upper days. Can’t believe I’ve slept on them for so long, I can do about 15 body weight dips now and my chest has never looked better! Your 5 plate Dip is just INSANE
first off, thank you brother was this incredible tutorial. Just one thing, it would have helped if you had the camera zoomed out more so we can see the whole body move through the dip.
Everyone at my gym gives me and my son (who I taughy to do dips this way also) the stinky side eye. Little do they know I dont give AF because when I watch them do dips, where they just seizure up and down, face the wrong way, and then don't even go near parallel....I ALSO give them the same stank ass look 😂
I don't want to come off as negative and this might be because I just finished a leg workout and am a little dizzy, but the camera following you is giving me motion sickness. 😂
Alex!!!! RESPECT BRO...SHOUTIN HANNIBAL OUT!!! HE IS AN ANIMAL BRO...SUCHAS URSELF. THIS IS HOW MEN DO. WE GIVE PROPS WHEN THEY ARE DUE...ITS PLENTY ROOM FOR US ALL!! THANKS FOR THE TIPS MAN. MY LADY JUST TOLD ME IN GETN A TAD SOFT AROUND THE EDGES...CHALLENGE ACCEPTED..PROTEIN ACTIVATED!!! DIPS..ACTIVATED...FASTING ACTIVATED...DEACTIVATE DRIVE THRUS AND SHITTY SUGARS!!! PEACE
Do you guys have any tips for when to start doing Wheighted pull ups or Dips? Can't I just ad reps instead? I'm currently working on doing 20 body wheight pull ups and 30 Dips before adding wheight. Is that reasonable?
I usually have to fold my legs behind me so that they don’t interfere with the full range of motion. Do you think leg positioning (hanging straight, tucked behind, or even out forward like an l-sit) through out the exercise has any real effect ?
embrace natural scapula movement, exactly what helps to restore healthy shoulders and mobility.. i felt like a fkin robot when i listened to these bad advices to lock scapula in dips and pushups, felt very stiff and uncomfortable.
Same bro, never made any sense and I realized this thinking was completely wrong when I first started using rings in 2017. Within a few sessions, it becomes clear that holding these weird scapular positions just doesn't work well. So of course I applied those lessons to the bar version, shoulders have never felt better from dips.
What do you think weight ranges are for beginners-advanced? As far as strength progressions go? I’d be curious for a rep ranges segment too. I ask mostly because after watching this video I chose to do some weighted dips at the end of my last chest workout. I hit 90 added points for 5 reps at the end of the workout and haven’t done weighted dips in about 2 years. 2 plates isn’t insane but I’m going to be curious to see how far I can push this since I don’t flat barbell bench anymore
For me actually it’s always been my weak wrist that hurt when I did weighted dips. So I took it a step back and now I only do body weight . I think years of keyboard gaming weaken my wrist tendons maybe? And I tried using straps which yes do work, but I realized that they prevented my tendons from strengthening over the last 6 weeks or so.
Hey Alex, I have a question. The front part of my left shoulder is bigger than my right, and I don't know how to fix it. Could you suggest some exercises for that? Thanks.
Hello Alex, I remember your tip where you said you need to be able to do 30 dips before even thinking of proceeding to weighted dips. I have plateaued to 15-20 per set and probably on the low end if I copy the strict form as you have in this video. Any tips on breaking through this plateau?
POV: Alex kidnapped you, tied you to a chair and locked you in his home gym basement. You are now experiencing him holding a monologue how to bias chest when doing dips.
😂😂😂😂😂
You can't leave, until you're strong enough
This is real
🤣
ngl, sounds like a dream
just no need for the kidnapping part 😂
I have probably watched 95% of all your videos and not a single time did I finish one without learning something new . I just want to thank you, from the bottom of my heart. I am closing in on the 2 year mile stone and yesterday was the first time my arms filled out one of my old T-shirts completly, wouldn't have made it their without you.
My man, filling out old clothes that used to float on you is a one of a kind feeling. I'm proud of you for always learning and training hard over a consistent, 2 year timeframe. You've succeeded where most failed, absolutely well done and thank you for the kind words. I make content for serious lifters like you.
Exactly. I always learn something from Alex
Cope
If you aint dippin, you slippin. Looking lean, nice work on presenting while demoing.
My boy Alex finally was able to convince a human being to come to his basement
Serious lifters are always welcome here... if they can handle it 😂💀
I thought it was maybe one of those fancy new cameras that can track the subject. I've seen the e-hoe's use em.
One of those rare vids where there is another person with alex.
Watch black pill
welcome back!
i've gone from 13 bodyweight dips to 23 since i saw your video recommending you hit 30 before you add weight. almost there!
HELL YEAH MAN!!!!!!!! Building your base the right way, adding 10 reps to bw is a massive improvement. You got this.
@@AlexLeonidas I train much less than before (I go to the gym once a week), and in part because of your videos/mentality to training hard, I have gained, probably, an inch on my arms (15in now) and about 4in on my chest (bought bands to imitate the old school chest expanders I saw on your videos). Still look like a DYEL, but at least I look sort of like a man, respectable.
I saw this video just before going outside to do 3 sets of however many bodyweight dips I can, followed by chin ups.
@@WetPig
15 is great. i went from 15 to 17 (back down to a little over 16 now, after dropping 5% bf) in about a year. you'll be huge in no time.
You talking fast dips right ?
@@ClownXmachina
negative
There really is something beautiful about calisthenics. It eliminates excuses and, while I agree that minimalism is horrible for hypertrophy, I feel as though the pendulum has swung the other way towards constant hyper optimization. Calisthenics eliminates paralysis by analysis. I want to personally thank you for your influence over the years, Alex, as I close in on a 100lb weighted chinup at 200+ lbs.
THIS, AND YOU'RE ABOUT TO HIT THE 300LB PULLUP STANDARD!!! 🔥🔥🔥🔥
Leaning forward doing the dips just feels so much better
It really is the natural default, and exaggerating the lean hits different!
The forward lean with a focus on stretching open the chest at the very bottom is great.
As an experiment, a person can pre-exhaust their triceps before dips so they are incapable of offering much assistance, and it makes it very clear how much the pecs are being engaged.
That dive forward tip is so important, its reduces risk for your shoulders aswell. 💪
Comunication skills, and knowledge, is putting you in the GOAT list, good for you. Hard work and discipline are the key.
4:44 the stretch on the upper pec while doing this is insane, this is the only way i do dips
And with the wide inverted grip, it especially feels nice! It's crazy that dips, an exercise known to build the lower chest, can also thicken the upper chest with form techniques. RTO dips being #1 for this.
I’ve been doing dips the backwards way purely because I’m afraid of failing and turning my face into ground beef on the attachment💀 good to know there’s more advantages than just that! Haha thanks for another great video
Lmao that's another secret benefit I guess!!!!!
Well done on being safe, from a smashing face + shoulder recovery standpoint.
Bro safety first😂I'm usually on ring dips but when i tried one of those handle setups like in the video i was big sus of the middle bit, especially with deep rom
I think this is a much more productive, convincing approach to explaining nuances and variations than the standard influencer "YOU'RE DOING THIS WRONG" approach. Thank you.
Thank you, Warren!!
Doing down workouts have given me my best strength carryover pullups and dips and if i add pause at every rep omg it just reduces my number to way lower and carryover to all the pushing and pulling workouts,thanks for this idea Alex.
Down workouts are one of my favorite ways to program dips, even more than pushups! Lower total number too ;)
Love down workouts too. Im up to 15 down. Im hoping ill see body changes soon 😂
0:55 as a guy strugglin with sternum pain when doing dips ,grip didnt matter for me ,sternum pain still happens ,what will help a guy with sternum pain is doing dips as a finisher and letting your body adapt ,just make sure to do dips to the point where you get a lil bit of discomfort in your sternum but you healed next workout ,it could be 1 set it could be 5 find out for yourself ,I have been doing Dips for over a year and I still face sternum discomfort but it is less than when I started
it will take time you can also do some band assisted dips for high reps if you cant do 10+reps on dips as a finisher
Not letting the plates go back is a pro tip
Eliminating swinging plates goes a LONG way! It limited my dip progress for years.
@@AlexLeonidas Sometimes a small technique change makes a world of difference
Heavy weigted dip have been a go to for overloading the pecs for years. Actually my favorite. Chins for the back and bis! You can build a massive upper body with just those 2 movements.
Same here. I’m glad they’re finally starting to hit mainstream because of ppl like Alex
Thank You Sir from Melbourne Australia. Really appreciate your great advice.💪💪💪
Ever think about working out with Omni Man, GVS, Natural Hypertrophy, or basement bodybuilding in the home gym? Would be a sick video
Shoulder injuries have made me fearful of dips, but I've always tried to stack the shoulders like you demonstrated instead of letting them move more freely...need to revisit these and see how they feel! Thank you!
I tried this and I actually feel every pec fiber working. Places I typically can’t stimulate with push ups or my typical dips setup
Crazy hearing you say to stay away from the loading pin after watching you use it for years, and even transitioning to it myself.
Yeah I'm sorry about that :(
Works perfectly for pullups, but when you get past 4 plates on dips, it swings wayyyyy too much. Not workable for rep work IMO.
I’ve been doing dips in that direction for years. Always felt more comfortable to me.
For those who don't have a box at a gym - I use the weight rack holders just one obviously under the dip bar, easy step up. I love Dips lol
That's a unique way to get up, thanks for sharing!
Dips = goat exercise man nothing gives me results like dips
Last month i couldnt do a single body weight dip, but i would do assisted dips at planet fitness because i loved how they felt. Now i can do 9 reps bodyweight and im doing sets. My shoulders have never felt stronger. Cant wait to be able to rep out 30+ and then add weight
Alex, I been following you since sub 10k subscribers. Idk how you don't have 1 million followers yet. Much love for all you do and your videos 🤙🏽
Every time I ever done dips it always hits the triceps and gives me shoulder pain however my stubbornness played a factor here and after seeing this video with tips on form I will be going back with a fresh mind a determination to get the form right and obliterate properly. Thanks Alex.
THANK YOU FOR THIS!! This solved dips for me. I was constantly keeping my shoulders back and scaps pinched for the entire range of motion and it felt awkward. With your adjustment recommendations they now feel great!!! Thanks Alex
RIP for the guys training on the ,,even,, bars
I like the RAW video style! Great tips brother thank you❤
Thanks brother, more raw goodness on the way
Thank you Alex! Been making dips a staple in my training lately these tips help a lot
Dive Forward!looking shredded brother💪🏽
Would be cool to see some tips specific to ring dips. (weighted too) I'm still trying to figure out my form, adding weight makes it so difficult to maintain it.
man coaked up 🤔😤🗻
Weighted dips are my favorite chest exercises. I do them on the rings. Deep stretch at the bottom and squeeze at the top. Crazy pump.
I love your take on weighted dips! for me its way better than bench, It feels way better and supports my goals more!
Alex you are a life saver.
Not many videos out there explaining the nuances of a simple exercise such as a dip. My sternum hurts when I dip deep, will try this out to see if I get better a feel. Thank you!
as always though make sure that you ease into dips like this.
I've had shoulder bursitis and bicep tendonitis from dips so getting those tendons strong and ready for the extreme flexion involved is key.
Great video Alex
I am literally driving to the park right now to do dip holds at the bottom... thank you for all you do alex helps a noob like me immensely. 👍🤘
One tip I like to do with dip belts: Use a dumbbell instead of plates. Have the dumbbell between your legs and it will prevent it from swinging. You can just hook the dumbbell around the chain too so it saves time with having to put plates on the chain and it's just a little easier to set up in my opinion.
The first rep on weighted dips always feels a little weird on my shoulder, but every rep after they feel great. Your tips ab leaning forward and stabilizing the weight with the legs really helped though.
Love the new series and different video types
Bro answered the questions amazingly and great phyisque!
I love dips with a nice big stretch at the bottom and a pause. But I always do dips facing the regular way and have been doing it for a while so this way will be nice and refreshing 💪
Would love more form tips like this!
my chest is already growing when I'm still dipping with a resistance band
Dips have become my main chest accessory, flat and incline being my main compounds on my upper days. Can’t believe I’ve slept on them for so long, I can do about 15 body weight dips now and my chest has never looked better! Your 5 plate Dip is just INSANE
This such a gem thank you alex
first off, thank you brother was this incredible tutorial. Just one thing, it would have helped if you had the camera zoomed out more so we can see the whole body move through the dip.
this is great, more in depth exercise explanations please😄
Could you do another video about weighted push ups? Love All Your Content‼️💪🏼💯
POV: you had too much caffeine with your homeboy and you have to spread the good the word about dips
Everyone at my gym gives me and my son (who I taughy to do dips this way also) the stinky side eye.
Little do they know I dont give AF because when I watch them do dips, where they just seizure up and down, face the wrong way, and then don't even go near parallel....I ALSO give them the same stank ass look 😂
I don't want to come off as negative and this might be because I just finished a leg workout and am a little dizzy, but the camera following you is giving me motion sickness. 😂
ive never seen alex so happy lmao
looking fucking crazy as usual man
The front delts are popping out as well.
Liking the new style of video but can you zoom out a bit? When talking about the step stool, we can't even see your feet. Great tips for dips!
Weighted Calisthenics bros eating good today!!
Always keep growing man
🎉🎉🎉🎉
Thanks man, doing my best
Alex!!!! RESPECT BRO...SHOUTIN HANNIBAL OUT!!! HE IS AN ANIMAL BRO...SUCHAS URSELF. THIS IS HOW MEN DO. WE GIVE PROPS WHEN THEY ARE DUE...ITS PLENTY ROOM FOR US ALL!! THANKS FOR THE TIPS MAN. MY LADY JUST TOLD ME IN GETN A TAD SOFT AROUND THE EDGES...CHALLENGE ACCEPTED..PROTEIN ACTIVATED!!! DIPS..ACTIVATED...FASTING ACTIVATED...DEACTIVATE DRIVE THRUS AND SHITTY SUGARS!!! PEACE
Cool video style, noble natty!
Alex "dickroot destiny" back with another banger
Hell yeah!
Dips is one of thoss exercice that either feels godly or garbage depending on the setup
I recently made the dipp my main push movement that and the over head press work incredible well
If I do it facing out my legs hit the rack in my gym. If I face inwards I have to be careful or my head hits the rack. Doomed either way lol.
This feels like I got kidnapped by Alex and I won’t be allowed to leave until he hits 200lbs lean
Introducing new fitness character Dick Root
Having your thumb on the tip, you say? 🧐 Lol
Do you guys have any tips for when to start doing Wheighted pull ups or Dips?
Can't I just ad reps instead?
I'm currently working on doing 20 body wheight pull ups and 30 Dips before adding wheight. Is that reasonable?
Hey Alex! Awesome vid! Do you have a tip to avoid traps taking over?
This new format seems cursed but I like it 🤣
i can't turn that way because there are 2 handles for knee raises or leg raises :(
even your voice is changing during this cut
The death voice!
Do the dips only target the lower chest or do they effectively target the whole pec area? 🤔
To begin with is a weighted vest ok where the weight is spread evenly?
I usually have to fold my legs behind me so that they don’t interfere with the full range of motion. Do you think leg positioning (hanging straight, tucked behind, or even out forward like an l-sit) through out the exercise has any real effect ?
The 🐐
Lean foward chest arms straight triceps .ok
embrace natural scapula movement, exactly what helps to restore healthy shoulders and mobility.. i felt like a fkin robot when i listened to these bad advices to lock scapula in dips and pushups, felt very stiff and uncomfortable.
Same bro, never made any sense and I realized this thinking was completely wrong when I first started using rings in 2017.
Within a few sessions, it becomes clear that holding these weird scapular positions just doesn't work well. So of course I applied those lessons to the bar version, shoulders have never felt better from dips.
You know Alex is practicing is vocal tonality.
It's like a fixed ring turn out dips
I shall call them: Destiny Dips
Petition for Alex to cover Good Lookin by Dixon Dallas
Dude is getting d i c e d
What do you think weight ranges are for beginners-advanced? As far as strength progressions go?
I’d be curious for a rep ranges segment too.
I ask mostly because after watching this video I chose to do some weighted dips at the end of my last chest workout. I hit 90 added points for 5 reps at the end of the workout and haven’t done weighted dips in about 2 years. 2 plates isn’t insane but I’m going to be curious to see how far I can push this since I don’t flat barbell bench anymore
Hey brother, I love the daisy chain idea. What about the belt itself, though? Is it just a bought dip belt and you replaced the chain?
Dude’s looking sliced and diced
My hands always slip 5 reps in.
For me actually it’s always been my weak wrist that hurt when I did weighted dips. So I took it a step back and now I only do body weight . I think years of keyboard gaming weaken my wrist tendons maybe?
And I tried using straps which yes do work, but I realized that they prevented my tendons from strengthening over the last 6 weeks or so.
Any tips for preventing dizzy? I nearly blacked out on weighted dips
I’m thinking about ditching bench for dips. I can’t seem to progress past a 1TM of 185 on bench.
Are these lower chest biased? And if so, what do you recommend to maintain balance?
Hey Alex, I have a question. The front part of my left shoulder is bigger than my right, and I don't know how to fix it. Could you suggest some exercises for that? Thanks.
Hello Alex,
I remember your tip where you said you need to be able to do 30 dips before even thinking of proceeding to weighted dips. I have plateaued to 15-20 per set and probably on the low end if I copy the strict form as you have in this video. Any tips on breaking through this plateau?
My dip bars are completely parallel; where I am facing is irrelevant 😅
Thanks for the other tips though.
Can you do dips instead of bench pressing?