8 Dips Mistakes and How to Fix Them
Vložit
- čas přidán 5. 07. 2024
- This series will zoom in on one exercise at a time and point out common errors and how you can fix them. At the end of the day, nothing is dogma, and your technique should be the one that gives you the highest stimulus at the lowest cost of fatigue. To make sure you're getting the best of both worlds, check out our SFR video: • Technique Problems Ser...
If you have suggestions for future exercises we can break down, please comment below. If you know the answer to another commentor's question, please feel free to reply to them!
Submit your questions to Mike on the weekly RP webinar:
• Webinars
If you have detailed questions, feel free to ask them in our weekly CZcams Q and A: • RP+ Webinar with Mike ...
Watch quick video instructions for dozens of common exercises: / @renaissanceperiodization .
Learn to design your own hypertrophy programs: renaissanceperiodization.com/....
Purchase advanced programs:
Male: renaissanceperiodization.com/...
Female: renaissanceperiodization.com/...
Purchase Simplified and At-Home Programs:
Male and Female Simplified: renaissanceperiodization.com/...
Female At-Home: renaissanceperiodization.com/... - Sport
I’m completely blind and I find this video extremely helpful
Singingdancingmuscleman no I use voice over and Siri on my iPhone
@@tylerlegare2668 But how do you use a phone? Its smooth, or is there some type of feedback that you have to let you know what you're pressing?
theres actually a little bump on the J and F key on most keyboards so you know where to place your fingers blindly
@@TRIIGGAVELLI Yes. My uncle once brought me his phone and said something was wrong. I checked it and it was the most bizarre thing ever; you press on something and then you are told what you are pressing. Keyboard shows up, you press B and it says you are pressing B but nothing shows up. You press on an app and it just reads the app name back to you. I wanted to switch it off, it told me I was pressing to switch off but it wouldn't shut down lmao. After a while it became the most nerve breaking event of my life and I was laughing hard out of control. Then I figured you had to press twice or hold it (don't remember which one) after you were told what you were pressing. I used the phone in this way (it was hard), checked the settings and realized it was blind mode. Suddenly it all made sense. I didn't even know such a mode existed.
Same
0:13 Opening remarks
1:14 Mistake #1 - Not enough Range of Motion (ROM)
2:58 Mistake #2 - Too much ROM
5:31 Mistake #3 - No eccentric control
7:09 Mistake #4 - No standardized ROM
9:25 Mistake #5 - The myth of the magical grip
12:11 Mistake #6 - Worrying about head position
13:37 Mistake #7 - Leaning too far forward (for the “tricep dip”)
15:50 Mistake #8 - Going too heavy or too light
18:41 Concluding remarks
You're the man
King behavior
Héroe sin capa
You’re a legend man
In my honest opinion, RP easily climbed to the #1 spot of YT fitness channels.
RP, John Meadows, Coach Eugene Teo are my top 3.
Thank you so much.
"I felt it in my soul a lot."
My new internal catchphrase after a heavy lift.
i laughed my ass off when he said that. Mikes jokes almost always come out of left field for me and illicit at LEAST a smirk and a sharp exhale.
i felt that phrase in my soul
Great series, could you do bulgarian split squats?
Definitely
HE SAID IT
I see that my fellow gymless pandemic bros are also curious about how to in shape with limited equipment.
Yes, I fckn suck at those!
That would be sweet
There's a clear pattern to these videos:
- Appropriate range of motion
- Standardised range of motion
- Don't go too heavy/light
- Controlling the motion (concentric/eccentric)
- Ignore bulshit bromyths, do what's comfortable and feels best for you
💯
and this is what really works...
push really hard on the concentric, not so much controlling rather producing a shit ton of force for the concentric
I always assumed bromyths were backed by scientific evidence
"Did you feel that in your quads? No I felt it in my soul alot." haha what a true statement.
Dips are an underrated movement - great tips!
dr. swole is an underrated youtuber
great dips*
Mike. Would agree on everything IF this had been called “tricep dips”. But chest dips are a different and merited exercise in their own right which you seem to discount. If you focus on chest you should lean forward, flair elbows and grip wider etc. Then it becomes chest priority and triceps secondary. For me chest dips are a fundamental chest builder and I’d favour them over tricep dips. You do acknowledge chest a bit I’m this video but you seem to be saying dips should predominantly be a tricep exercise. I disagree. There are two distinct versions of dips. Chest focused and tricep biased. I sill think you’re awesome though. Pretty much the first time I’ve disagreed with you on anything.
PS full body 6 days a week at the moment. We probably disagree on that too... 😂
@@richardtrass I agree. I came here because I’m still working out from my apartment. It’s a lot easier to add weight to dips than pushups. I’ll do weighted dips for lower pecs and I’ll switch to a reverse grip when I do my feet elevated pushups to hit my upper pecs.
@@neilpollack3514 same, except I didn’t realize how much dips hit triceps vs pecs. I was relying almost exclusively on dips/ weighted dips for a few months before I realized something looked “off.” My chest didn’t look terrible, but my triceps got yoked while my chest just got “toned.”
Honestly the 8th tip(15:50) is the best tip I've heard till this day. Anyone that has tried weighted dips knows how unstable you feel when doing a set of 3/5 with heavy weight, you are basically focusing on moving the weight up and down, and how stable, safe and the exercise overall feels great in the 12-15 rep range, you feel the muscle, your form is great, minised chance of ingury! Salute to you, Mike.
The video I never knew I wanted but always needed. Big thanks for everything!
This videos are absolutely gold, thanks you!
This series is gold it helped me so much
love the series, great clip!
Dr. Mike - I hope you could do a similar video dissecting the squat, addressing issues like "to sit down between the feet or to sit back", does it really matter whether you break first at the knees or at the hips or at both joints concurrently, etc. Such a complex movement, so many possibilities. Thank you for the informative videos
Love your videos, after training for close to 30 years I comento find out that I barely knew anything.
I felt that set in my soul. Great description of 5x5s.
Thanks! great content and great series! I would like to see the face-pull in the series too
Great information.I had to like and subscribe.
All the way from South Africa, Soweto 🇿🇦
These are so good! Keep them coming mates
wow, Mike does read comments! Thanks, Dr. Mike!!! Great tips as always!
Ive never laughed more during a gym video than i did during point 6, just found this channel yesterday and i love it
This video was super helpful, gonna use it for my ring dips.
Its like a set of 5 on squats, felt it in my soul alot 😂😂😂😂😂😂
Great video. Since getting heavier as I’ve got older it’s been much easier to make many of these mistakes, due to the generally high demand of this exercise. Excessive depth is definitely an error, like to feel that stretch but if I’m honest it’s actually omitting tension right at the bottom and not allowing the ascent. The ‘slip’ you mention here was perfect for the mind muscle connection in future training sessions. I’ll be on the lookout for this
Very nice and helpful video thank you!
Thanks Mike and Charlie for this fantastic video on dips. Every time I see Charlie I am blown away by the size of his legs. Their huge! Charlie share some knowledge on your mindset and approach to when you train those tree trunk legs
Thanks Dr., I have asked for it.
Like to hear a good refresher on my favorite exercise I’m 59 been doing regular and weighted dips for decades.
Gotta appreciate these videos and even more dr Mike's humour 👌
I love this series.
These videos are AWESOME!
Great video!
Thank you 🙏 this really help💪
“Perseverate”! Not only am I my making my dips better, but my english as well. 🤙. This is also why I watch doctor Mike.
THANK YOU!!! I’ve been wondering why I was having pains in my elbows while doing dips but I don’t get elbow pain when I do bench press and I honestly think this is why I definitely went way too deep on my dips thank you!!!!
I can’t lie this video is the real deal literally 100% correct information
Appreciate this video id do complete range hands right under or close to my armpits to complete lockout and id feel it in about the middle of my chest
Still a lifting noob and I'm definitely leaning forward too much. Can feel it a bit in my triceps but also a fair amount in my chest. I get to barely more than a 90 degree in my elbow (similar to in the video) so hopefully I can go lower once I'm not leaning as much.
Thanks for the video as I've been wondering what I'm doing wrong as it seems too easy without really fatiguing my triceps.
You’re awesome 👏🏻
Just started dips today. More for strength than for looks, but it's still good to know why I felt my shoulders and not so much my triceps.
This blows the AthleanX video on Dips out of the water. It put the “science back in dips”
Yeah he sucks, he's for beginners who don't know any better. I know from personal experience haha.
I don't know if I watch your videos because its good to learn or its a god comedy. As always best.
I started doing dips recently with a bit of shoulder pain at first that resolved somehow when I started doing them more. Good tips. Do you think getting stronger doing dips will transfer to a bigger bench press? I'd speculate it would because there's a similar range of motion for the triceps. Thoughts?
I lost it at 13:06 , and I think Charlie started cracking up there too! :D
I totally use dips more for chest but I'll incorporate some tricep training to aftet this video. Good point about not going brutal heavy. I see no point of doing that specially since your shoulders can be in danger in that position
Damn Doc Mike really do be passionate about dips 💪💪
Thoughts on ring-dips vs. dips on handles?
Thankssss
Underrated exercise
Would you count tricep dips as part of your weekly chest volume? Or if executed correctly does the chest not assist enough to go towards its weekly volume?
“...then that’s your shit!” Such straight talk, love it!
9:11 "How many dips was that? add up all the area under the curve of movement."
haha love the science/nerd jokes [hard to get for a lot of people.]
How come i have'nt found this channel before now? WTF this information is so good
Good video
omg I love this
If I had to add something, I'd say it's important to engage your lats and fix your shoulder blades in position if you encounter shoulder troubles.
Either you guys are getting bigger or that building is getting smaller. Great series, thanks as always.
Bruh I feel like youre listening to my workout convos. Every video has been related my workouts and convos I have in the gym lol
I can only do band assisted but I do love doing them.
"Some of them were fuckin' deep.......some were not." -Mike Bros-raetel
LOL. Love the imitation voices recently - keep up the great content! Very informative.
I am sure the chest is the prime mover in the dip.
Charlie Jeung! I remember him from Styleforum! What's up bro
any recommendations on leg position and any ques for the hips and glutes? I once saw an old school video of Kevin Levrone keeping his knees high
Any advice on shoulder blades - do you drop shoulder blades
What about the scapula position should you retract
👍🏼👍🏼
Hoping for a barbell overhead triceps extensions video 🙏
Allready done
czcams.com/video/EyM5vs4-ZKk/video.html
Yes you absolutely cant wait for it, didnt even bother to search for it.
Are you baseing
Mike is literally the coach I want to be. But with a masters not a phd lol
Excellent and helpful video! I can personally vouch for what you said in the end; I do 10 sets of 20 free weight dips in between supersets of various angles on the bench press (incline to decline or visa versa to change it up), and if I want more pump, then I simply shorten the time between sets, or contrarily, If I’m reaching failure too soon towards the end, then I simply give a few extra moments (burn plus control is my key).
For added toughness, add in sets of chest butterflies in between the benches and dips. (You’ll be a machine in no time!)
I also always SQUEEZE the heck out of the tricep at the top of the motion, but now I’m also going to try to incorporate more slow burn control on the way down thanks to this video.
Cheers!
Mike’s crude sense of humor will catch you off guard.
love this content and as a bonus LMAOO bro this is hilarrious
Just a simple: Thanks
i always felt dips in the shoulders and they didn´t feel good at all - with the leaning back its a way diffrent thing :)
No matter what kind of form I try to use, I always feel dips much more in my front delts than in my triceps or chest. Any guesses as to why this might be?
If you can try a wider grip (V bar) or face the other way.
Otherwise it's not for you.
Try to pack shoulders back and down, breath and brace correctly. Leaning forward more might help.
Thank you guys!
I LIKE MIKE.
on my first set I get some elbow pain. It goes away on the rest of the sets. Is it cause im not warming up correctly or cause Im having an unnecesary high range of motion?
I use to go really deep with heavy weights and ended up injuring and f***ing up my shoulders. My left side of my shoulders has never been the same. I suggest to just go parallel or slightly below parallel.
How about a video on Bulgarian Split Squats?
Legend has it Charlie is still doing dips to this day.
The combination of Charlie‘s facial expressions and Dr. Mike’s creepy coaches voice at 12:55 is pure comic gold 😂
Reckless disregard for the 'Shirts stay on, thank you' sign behind Charlies' head
Recently started doing dips but when I do them I have pain by my collar bones and upper chest, almost immediately. Anybody know why this could be? May be going too deep but not really feeling pain in my shoulders.
Do them on rings for extra pain.
I do regular dip half and quarters as a former gymnast, one thing I learned is never lock your arms up. You will fuck up your elbows. Stop slightly of a lockout.
Would be super interesting to see Dips for chest development. Somehow I always feel it way more in my chest than Trizeps.
Yes me too, I don’t know if it’s my proportions or technique but the chest is definitely the prime mover, and the stretch in the bottom is nasty. Great for triceps and shoulders but chest is the most stimulated
Gold
Me:" Did you feel it in your lats?"
Dr. Mike: "Nah, I feel it in my soul a lot..."
I'm working out from home and dips seems a great way to hit the chest for me. I can do about 3 sets of 11 and never feels the chest or triceps, but the shoulders. I tried going deep(not too deep) and tried going even less than 45 degrees, both hurt the shoulder. I really want this exercise but haven't found a technique that fit me.
Dor unfortunately a lot of people don’t have the anthropometry to properly conduct dips without shoulder pain.
great video.. also lol at the dr making profanity sound like jargon
I get some really weird hefty pain along my sternum after doing dips...im confident after watching this my form is fine...what do?
Stop doing them i have heard of sternums cracking
Try to make sure your back/spine is straight and you are not bending forward. It helped for me at least.
For me, 50% of the time im doing dips i am fine, the other 50% of the time something is in pain. Shoulders, elowbs maybe even wrists... I always do them the same way, sometimes they hurt sometimes they don't. If they hurt you all the time, ditch them. There are a lot of other triceps exercises to do.
When I was younger I used to do alot of dips and felt the same thing you're describing. I stopped for a few years and replaced it with different exercises. The pain never came up during anything again. I then started doing dips again and they felt fine at first but then I would feel that pain during pushups or randomly just getting up from a lying position. So I stopped, and no pain. My form was perfect so it wasn't that. But now I just do machine dips and I feel fine and get a fantastic tricep pump. Occasionally I will do weighted dips but only every 2-3 mesos and only for one meso in the 5-10 rap range. Any longer and I start to feel pain.
In my experience it's related to the one thing that wasn't covered in this video for some reason: you need to retract and depress the scapula, shoulders back and down, chest out, throughout the movement but especially during the descent.Charly even does it here during every correct demostration. A noticeable cue that tells you that you're not doing this properly is that your shoulders roll forward in the bottom position while your chest caves in.
I have really important question. I do dips with full range of arm extension, but my elbows are always below my back. I feel pump, I feel right, but I don't know if it's right. So, please, help me
Nadya, if your elbows went out to the side instead, you would be working more your chest rather than your triceps. The primary function of the pectoralis major is to adduct the shoulder, in other words, to bring your elbows from being out to the sides back to in front of the chest. Picture the movement of the chest fly machine at the gym. That’s not what you want if your goal is to train the triceps. So, the elbows _should_ go back instead of out to the sides to train the triceps.
Hey Mike, if going super deep on dips is a problem (if we are going so deep that we lose all the ability to produce force) isnt going ass to grass on squats the way you do also inefficient? Doesnt the ass to grass position limit our ability to produce force quite a bit there as well? Thanks.
Going too deep into squat will limit your ability to push weight back up but it also activates more muscle. So for hypertrophy you'll go ATG but for PR attempt just below parallel is probably better.
@@g3rm it is fine to PR in the ATG squat if that is the one you train and care about. Regarding the original question it is the same deal with the squat, just dont go so low than you feel the tension shift out of your muscles. You can go as deep as your body allows you and just load every structure BUT the muscle if you just hold passively in the bottom. The thing is, just dont lose tension in the objective muscle/muscles
@@MuEnViFitness I agree. Everyone can train however they like. My point about PR was for someone who really cares about the numbers.
Good mornings would be nice to see.
I want the dips to do my chest more though, so is it a waste of time doing very deep dips, also if i cant do 8 reps is it better for muscle growth to do say 4 or 5 deep reps or 8 90degree reps ?
No one can ever accuse this person of not being knowledgeable.
"Not really, I felt it in my soul"
🤣🤣🤣🤣🤣
😂 love the neck position jokes
I get pain and tightness in the sternum when I do dips.. Do you have any idea why
It is very common. Keep your shoulder blades back and down, try different grips (wider or narrower). Don't go below further once you feel discomfort, you can slowly increase your range of motion every week. If you still feel the pain, stop doing dips and focus on horizontal pressing, like bench press, pushups, etc. Dips are not the best exercise for everyone's anatomy and/or strength distribution. You can try it in the future when your triceps and chest are stronger, if you don't have an access to assisted dips or a dip machine that is less likely to cause sternum pain.
For these last three months with no gym access, I've been using dips as my hard compound pushing movement (push-ups too). I couldn't do dips very well until this gym break. I found some parallel bars outside at a park and have been working at dips and finally feel pretty good and stable with them. I'm in the 6-9 rep range right now. When I dismount on my last rep I do feel a sharp tinge in my center chest. I assume I'm getting a lot of activation there? At least it's not pain in my shoulders! Anyway, I've been enjoying dips more and more as I become better at them. I've been leaning forward with them with the intention of hitting my chest and shoulders more (feels like it makes the movement more compound). And I was of the understanding that being more upright was less ideal for my shoulders.
I guess upright is more for triceps "isolation". Maybe you could try to improve both, leaning forward and upright. If you still can't go gym I'd do leaning forward with additional weight (maybe backpack with water bottles?) and keep 5 to 10 reps for chest/shoulders. Meanwhile for triceps do upright just body weight but higher reps (if you can, ofc).
You could also add declined push ups (feet on the bars).
fuck man you rock. I just finished a dip workout and this answered all my questions!
not sure why but exclusively with dips (no other pressing motions) I get a cramp, in what I believe to be my right subscapularis, every time I do dips, regardless of reps, load etc
I get that too
Are you facing straight forward? If so, warm up more, and work on flexibility. Pullovers helped me.
"I felt it in my soul a lot..." 😄🥴💯
I had to google what perseverate means to realize that I often perseverate