Dips, Weighted Dips Technique

[daz1983]

Before i start i just want to say that i think this forum is unbelievable. I have been working out for about 2 1/2 years now. I consider my self natural however i do take protein, tribulus and creatine. I have been reading threads on this forum and they have answered pretty much everything i wanted to know.

Now after much spent time reading and researching, i would just like to know the techniques you guys use when you do dips and weighted dips.

I have always been under the impression that when doing dips, the more vertical you are, the more the triceps work. So i have managed to lean forward, very far forward so that my torso would be between a 50 degree and 60 degree angle. My palms face inwards and my elbows are kept in tight close to my body. Is this the correct way to maximise my pectoral usage for this excerice. If not, and you guys could suggest a better techniqe, i would love to know.

One more thing. Currently my chest workout looks like this:

3 X Incline Dumbell Presses
3 X Flat Dumbell Presses
3 X Decline Barbell Presses

3 X Dumbell Flyes (either incline, flat or decline, changes every fortnight.

Also i know, its good to experiment and see what works best for me, which is what i have done in the past, but by the time im onto dips, my chest is pretty much exhausted anyway so its a little hard to tell what has worked and what hasnt from week to week.

Now, i would be replacing the decline presses with 3 sets of weighted dips. Is this also a good idea. Please feel free to modify, change or even tell me my current program is useless. Your input would be greatly appreciated.

Thanks in advance.

[Shibby]

There are two different types of dips. Chest and tricep dips. Sounds like your doing tricep dips. Tricep dips consist of your elbows staying in close to your body and going back as you go down. Ches dips take a little more contro and can feel uncomfortable on your rotator cuff till you get use to it. For chest you want your elbows turned outward away from your body and then it should create kind of a 90 degree angle as you go down and then push back up consentratig on not letting you elbows come back in towards your body.

And I also have replaced my decling with weighted chest dips.

[Buffindiandude]

I have found that I can blast my pecs with dips by pressing my chin to my chest (looking down), droopng my shoulders forward and keeping my body as vertical as possible.

Two good references that helped me with my technique:

http://www.exrx.net/WeightExercises/...tChestDip.html

and

http://www.superiormuscle.com/vbulle...=&threadid=389

(see exercise # 2 in this one)

[daz1983]

Thanks for you help guys, also wouldnt mind your opinion on my chest workout if you have the time.

[Shibby]

Is it working for you? Alot of it comes down to preference. Have you tried using the barbell for incline or flat?

[daz1983]

Well my chest routine normally works on a 4 week cycle.

Weeks 1 - 4 looks like this:

3 sets of all exercises plus warm- sets.

Incline Dumbell Press
Flat Dumbell Press
Decline Bench or Weighted Dips

Dumbell Flyes ( alternate every 2 weeks between incline and flat)


Weeks 5 - 9:

Incline Barbell Presses
Flat Barbell Presses
Decline or Weighted Dips

Cable Flyes (also alternating between incline and flat every 2 weeks)


Once this routine finishes i start the whole cycle again.

So this is my workout, once again id like to know what you guys think.

[Stonecold54]

I wouldn't worry about changing hand positions or elbow postions. If you want to focus on your chest more with dips stick your chest out more. if you want to focus more on your triceps don't stick your chest out.