Bodyweight movements like dips should be a staple exercise in your training! Even if you’re a beginner! In fact, exercises like these help to not only build the muscles you’re trying to target, like triceps or chest, but will also help build up the surrounding stabilizer muscles as well.
If you would like to learn even MORE about dips, check out my “7 Dumbest Tricep Dip Mistakes Sabotaging Your Triceps Growth!” Video.
*”HOW TO” PLAYLIST:*
*READ FULL ARTICLE WITH PHOTOS*
We’re back with the golden rules series! If you don’t already know, I have hundreds of HOW TO videos on proper form for pretty much any exercise you can think of and I will link to that entire playlist HERE. As for today, we’re going to talk about the 3 GOLDEN RULES for DIPS!
Golden Rule #1 – Understand The Difference Between Chest & Triceps Dips
This is golden rule number 1 because this is where most people end up doing the wrong dip.We’re told dips are for chest AND triceps by other trainers, but not that in order to place more emphasis on the chest or triceps the form needs to change. When trying to target your chest all you need to do is lean forward as you descend. This takes a bit more control to do properly, but once you get the hang of it, it will be a great addition to your chest training.
As for placing more emphasis on the triceps, that just comes down to the standard dip form which includes CHEST UP and full range of motion. Just remember that it all comes down to CONTROL with dips, especially in the negative.
Golden Rule #2 – Perform The Correct Warm-Ups!
This exact rule is usually the reason why most people can’t do full range of motion. If your shoulders are tight, they will hurt. Period. So to help increase your shoulder mobility, shoulder breakers and band pull aparts will soon become your new best friends. Just complete 2 sets of 10 – 15 reps per exercise to get the blood flowing. Also, performing face pulls in-between your sets of dips can also help with your overall shoulder mobility and often times even increase your strength during your dips!
Golden Rule #3 – Recruit The Serratus Anterior
This is probably something you’ve never tried before. The serratus anterior is a muscle group in the front and sides of your body that attaches to your ribs and also in your shoulder blades. Believe it or not, you can recruit your serratus muscles by performing a DIP PLUS. This simply means that you’re going to push THROUGH the shoulder blades once you’re at the top of each repetition. In fact, if you are worried about preventing winged scapula or rounded shoulders, training your serratus is EXTREMELY important.
Conclusion
If you want to add the triceps dip to your training program, check out my CHEAT & RECOVER routine! Not only does it include dips, but my program will teach you how to overload properly for more triceps growth and to lift heavier weights!
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37 comments
Bodyweight movements like dips should be a staple exercise in your training! Even if you're a beginner! In fact, exercises like these help to not only build the muscles you're trying to target, like triceps or chest, but will also help build up the surrounding stabilizer muscles as well.
"HOW TO" PLAYLIST: https://www.youtube.com/watch?v=Y_7aHqXeCfQ&index=49&list=PLacPhVACI3MNgGaNdQfNfcMyupRfSiMmQ&t=1s
If you would like to learn even MORE about dips, check out my "7 Dumbest Tricep Dip Mistakes Sabotaging Your Triceps Growth!" Video.
https://www.youtube.com/watch?v=IkbvMbFZy2s&t=2s
FULL WORKOUT PROGRAMS! – https://muscularstrength.com/Full-Workout-Programs
I have tried your cheat and recover and it's killer! Awesome, bro
Thanks Scott really useful tips on how too
I need help i have anterior pelvic tilt , should i stop going gym?
Any way you could do a video on trouble with putting on muscle while working a physically demanding job?
No other fitness channel makes me feel so guilty of myself for making silly mistakes… yet so forgiving and determined to correct myself.
great video
That chest dip form you are showing just wouldn't work on weighted dips.
How often should u train dips I have them as 1 of my main excercises and I usually do chest dips next day tricep dips then rest day and repeat.thanks for ur vids they r helpful
Another great video Scott. Question : Are these new "Youtube Groups" something that can help all your subscribers get the regular updates ? ( I have you on default on Facebook, so get the updates for new videos there )
For chest dips we should lean and also keep our leg in front..the dips u have shown are shoulder dips..
I'm pleased that I already do everything you mentioned here (band pull a part, shoulder breakers, face pulls, and dip plus) in my normal training routine
I typed "muscular strength" in my search engine and a giant gorilla wearing a gi clocked me right in the face.
Hey Scott! Look here -> https://www.youtube.com/watch?v=vi1-BOcj3cQ
AthleneX said to do the opposite who do I believe?
I'm not sure if you know who Jeff Cavalier is, of AthleanX, but many times (not every time) you release a video about something he releases one about the same thing like a day later. Is that just a coincidence?
Hey Scott, hope everything’s going good down in Florida. I’m thinking about using creatine, thoughts? Pros/cons?
Edit: Apologizes, didn't realize you had a video on it
Hey Scott! What do you recommend for losing weight and retaining muscle? My body fat right now is too high but I still lost weight and gained muscle weight so I’m in a weird place now.
Do you have telepathy with athlean x? 🙂
My shoulder gets a bit discomfort when I perform dips
So 1g of protein per pound of body weight, 140lb=140g of protein would I get any gains if I hit the number of protein per day but not calories??
When I do "triceps" dips I mainly feel lower pects
I'm strongly torso dominant so always try to tuck elbows in as much as possible to maximize tricpes involvement
Thank you very much Sir!
Jeff said not to do it this way .
Hi Scott… i want a full program for my entire body, i have been training in 3 months. Went Down from 78 kilo to 71 kilo and went from 23,5% body fat to 16,4% body fat and only Got 1 kilo muscles. But in the MIRROR it feels like i have gaint 4 kilo muscles. But i feel like im stuck, im following V-shred program with supersets everyday. But o feel like you know more about getting much more muscles, pls iff you have a full program i want to purchase that
I watched athleanx latest video and he made fun of you dude
He's Scott. He's Herman. He's Fitness.
Aaaaandddd he's Baaahbeeel. 😀
What about gripping the bar tight? I felt this maybe made it harder but tired me out sooner.
No pain no gain, right?…
Hello Scott
Is it better to start from the scratch with only negatives or using rubber band assistance? And how the beginners can keep the body balanced without tipping over forward?
Great job man helps me with my chest fat loss alot hope you the best💪💪💪💪💪💪🚁🚁🚁🚁🚁🚁
scott dips hurt my sternum alot , any tips?
Before we staaaahhhted! Woaw!!!
0:10 – 0:15 Correct!!!
Scott , you are an inspiration to me man , i am starting get back to the gym , and i am looking forward to watching your tutorials !! I've met your channel before like 7-8 years and i am still glad that is around!!
i remember my first time on the gym that i had downloaded your videos into my psp to watch them on the gym lmao xd good moments 😛
Appreciate the coaching in this video and many others! I’ve found I can tricep dip relatively heavy (75lb by 15 reps /90lb by 10 reps. I weigh 150 and bench 205 by 3). My dips are done holding a dumbbell with my feet as I do not have access to the belt. If I’m trying to target chest, leaning forward with a wider grip, would you recommend the dumbbell between my thighs?
Where's the video about scapular winging bro 🙁
Thank you so much