Dips Hurt? Get over it with these 10 tips.
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- เผยแพร่เมื่อ 26 ก.ค. 2024
- Do dips cause you sternum or shoulder pain? This video contains 10 tips for easing dips back into your routine.
00:00-01:15 Intro
01:16-02:00 Tip #1 Start Slow
02:01-03:14 Tip #2 Expect Nothing
03:15-04:09 Tip #3 Don't Expect To Be Pain Free
04:10-05:07 Tip #4 Don't Start With Dips
05:08-06:36 Tip #5 Drop Your Ego
06:37-07:38 Tip #6 Have A Rep Range
07:39-08:58 Tip #7 Use EMOM or Total Reps
08:59-11:01 Tip #8 Don't Be Afraid Of Low Reps
11:02-13:48 Tip #9 Use Small Plates
13:49-15:18 Tip #10 Let Progress Come To You
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FitnessFAQs! In the house!
Damn i remember watching your videos when i first got into working out as a teenager now i find your channel again almost ten years later recovering from a car accident. Videos still have the same magic that it did back then 💪
I started DB Pullovers 1 year ago because of NHs video. Tried Dips before but always had sternum pain altough i regressed to RTO holds for 2 months. I revisited dips 5 weeks ago and was suprised to discover that the sternum pain was gone.
I used to be unable to do bodyweight dips due to shoulder pain, but after doing long sets of slow and controlled dips on an assisted dip machine for a couple months, I was able to progress to normal dips pain free!
That sternum pain so unique too like the bone is about to break in half lol
Incredible to see Alan still learning and sharing new things after accomplishing so much in his lifting career. One of the best guys in the fitness industry!
Hands down
Dips always make my shoulders feel like they're going to explode. Gonna try these tips, thanks Alan!
Tucking knees to chest leaning forward and treating it as a pushup in the cannon ball position is the way
GRAVITY TRAINING
This is the way! The knee tuck, elbows at 45 degrees to focus on chest.
Just a tip of the dip.
That’s what she said
Great advice! Really nice seeing a fitness video with applicable tips without going overboard with crazy editing ..
*The only thing that hurts about dips is my procrastination. I guess you just chose the lift I'm dong today lol!*
I took a ridiculous 7 months off and am now getting the ball rolling again.
Great advice Alan
Thanks for the advice. I'm going to try out your advice during my next workout.
I always felt like my sternum was splitting apart while doing dips so I avoided doing it, I'll explore the mobility through pushup variants, thank you!
This made me remember that there was a machine at my old gym where you could do seated dips, and i really loved the angle and the pump this gave me, looking forward to it!
The slingshot works absolutely wonderful on the dip
I could barely do 1 without severe elbow and shoulder pain after years of not doing them..slingshot 💯 allowed me to get my dip back up to 30-50 added lbs without any assistance
@@SOC-ir6imhow long did it take you to get back to adding weight with your slingshot? Asking for a friend 😅
Great video. Alex Leonidas just put up a dip video as well so cool timing. You tip #2 was my favorite. Thanks!
As soon as I learned to lock my lats through the movement, pain was gone, forever.
This was a game changer for me too
Do you have a reference in TH-cam about this? I would like to improve my Dip performance
@@danbra2105for me it was David dileys dip short video
I feel like doing the opposite, letting my scapula move freely, helps incorporate the serratus.
1) pull shoulders down
Congrats now you've locked your lats
@@danbra2105
Even though I do weighted dips and weighted pull-ups, I always warm up with heavier band assistance, lighter band assistance, body-weight unassisted, then weight added. At a training stage when top sets are assisted, it's especially good to warm up with lots of assistance, less assistance, then the top set's level of assistance. Thanks Alan.
Can you make a video on how to dip the tip
Yeah back in the day... Thinking about rigging an overhead pulley system for counter weight assisted dips for the garage gym. Tweaked the left insertion a couple times getting back into body weight dips...no go. Appreciate your channel and the work involved. Godspeed.
I usually do them at the end of a workout, usually get 7-10 for 3 sets, no added weight. Feels great in my chest.
Haven't done dips in quite a long time. Used to feel persistent elbow/shoulder discomfort and pain. Didn't want that affecting progress in other areas. This gives me the confidence that I can safely and gradually bring the dip back into my routine.
Great tips - I never get on with dips as they hurt my elbows, however I may try and build back up to them now using some of these tips
My pain was caused by my tight pec minor pulling on my coracoid process, which was also causing biceps tendonitis, likely from the bicep tendon impinging upon my acromion due to my scapula being pulled forward. Massaging pec minor and the biceps tendon fixed it
I've been doing declined bench at a fairly steep angle for a long time. The reason for doing this is that traditional flat bench kept tweaking my shoulders - once with a very lengthy recovery period. A see dips as being similar in a lot of ways and I was doing those for a while. I chickened out when I slightly tweaked my shoulder, but I want to get back to them. With the emphasis the emphasis on triceps, they are a great auxiliary for overhead pressing.
Great advice, the same process can be applied to all movements that cause problems(within reason).
Great tips, For me i had horrible sternum pain as well, but the biggest factor was pulling my shoulder blades back as i locked into the machine. I’m 280 pounds and have no issues anymore it changed the game for me. Thanks for the Vid! 💪🏽
Best message ever, "stay in your lane". 😂💪
Dude yeah I feel them like crazy across the low sternum or diaphragm area
Cool idea. I’ve always heard some people were simply not built for dips. i’ve always thought I’m one of those people, maybe ill have to give this a try
Tip # 11 (if I may be so cheeky as to recommend another tip😁) start with a shallow range of motion, then progressively increase the range of motion with each rep, and with each set. I find when I start I have the same feeling that something is going to snap, but if I start with a shallower range of motion, then move to deeper and deeper dips, my muscles feel more confident to go deeper as I progress.
fresh cut looking slick bro
Angle of the dip bars matters too
Dipping with a 10 pound plate for a guy that weighs 200 pounds is a 5% increase. That would be like adding 20 pounds to a 405 lb squat.
Just did dips for like the first time ever yesterday. Could only manage to get 3x6 BW. My God, my pecs and front delts are on fire today 🔥
Interesting and original take.
I was expecting you'd mentiom using Slingshot, adding pullovers to one's program and dipping with divergent bars, all of which help, but you brought other ideas on the table. Good stuff.
Last tip is the most useful one
Assisted dips are life-saver. It helps me progress my ROM slowly then I can dip without it (my ROM is still questionable though, I cannot put my shoulders below my elbows)
My dip tip (also extends to pull-ups) is that it is easier and more time efficient to hold a dumbell between your thighs than hassle with a belt and plates. You can grab a 5-60lb dumbell and smash out your sets, and it is just as secure and comfortable. Idk why I don't see this more.
Dips are amazing. I can’t imagine training without them.
They suck for people with long arms
@@SK-2ill I’m 6’5”.
@@SK-2illI’m 7ft5
@@SK-2illit's the opposite, they are better for people with long arms
@@leonardo9259better how? They are definitely more difficult with long arms
Hello Thralan
I've had luck with keeping my scapulas retracted and down, and keeping my abs braced, with pelvis tucked, for as much of the movement as possible. I engage the muscles of my back as much as possible. I have to use band assistance to do them like this. It winds up being tricep and back dominant. Dips for me always aggravated my AC joint horribly. So far this is working, though it may not be a chest dominant movement anymore. We'll see.
What helped me was only doing the concentric part for a while, with the tip of my feet helping initiate the motion. This way I could fully control and adjust my position to make it pain free (my issue on dips was shoulders, had to learn how to engage the chest more)
Dips sometimes hurt me in my collar bones when I do my working set towards the end. I try to work through it until I hit muscular failure or get close to it, which usually means doing 2-3 more. The exercise still works, the pain doesn't stop me from doing it once a week and progressing with good enough speed. I understand there might come a point in the near future when I will have to change something up because with big enough load the pain might become too severe but I'm not at that point yet and for me the exercise has good enough stimulus to fatigue ratio that the pain is still worth it. I can push them further than the bench press without a spotter, they don't fatigue my forearms as much and I don't have a problem with the stability requirements.
I used to do dips fairly regularly, but the last two times I’ve incorporated dips into my workout the next day I woke up with a very stiff/sore neck and a knot in my back
I can currently do only 6 unassisted body weight dips per set. Should I just use drip back to using a band until I can do more unassisted reps or just keep going with body weight? I don’t get any pain…just not strong enough to do more than 6. Thanks Alan, you are the man!!! 🤘 💪
the enabler for me was trying different grip widths. I used to dip as a last exercise in my old gym and just accept the shoulderpain the following 1-2 days. now, in my new gym where the dip station has varying widths I can dip painfree my going wider
Yeah, dropping the ego, especially if it's the third pressing movement of the day etc is key. I use it for just getting in some extra volume, but keeping it "light" compared to the Bench and ohp.
Calgary Barbell!❤ Their shirts go hard!😁
You had me at "Dips hurt? Get over it"
Crazy both alan and Alex Leonidas in the same day within an hour of each other released a dips video 😮😮 absolutely love it by these natty ogs. Also I notice that alan does dips way more vertical but alex does it bent over way more 🤔
Awesome vid and tips, what dip belt are you using? That looks more comfortable than the usual leather dip belts with a chain.
Nice tee buds
My dude
I stopped dips due to pain but gave running a try because of Alan
I have to earn the dips trust
How about dead stop dips, stopping at bottom after slow eccentric before concentric?
Only ever seem to get occasional shooting pain in the lateral head of my triceps when doing dips on dip bars. Wearing sleeves solves it, though.
You''ve recommended ring push-ups. Ring dips would be an obvious suggestion also since they, unlike bars, target various stabilizer muscles.
I think the main culprit for guys with dip issues is lack of shoulder mobility. Doing regular dead hangs and shoulder dislocates help a lot.
I hear Allan's outro like James Bond. Train, Untamed..
Hey Alan, long time dip enthusiast. What’s your philosophy on doing dips and keeping your arms parallel to the ground vs deep dips past parallel like you show in this video?
I have distal clavicular osteolysis any tips
I used to do them all the time. Since I tore my labrum its over and out
any help if i have pain in my collarbone when doing dips?
When you think what others think OF YOU - that way lies madness.
Legit tidbit dip tip.
Certain ab machines also injure my xiphoid process like dips.
Try a dip assist machine and gradually reduce the assistance over time, until normal dips don’t hurt anymore.
Typed this before he mentioned.
Well it worked for me, because my shoulders killed
Also... let a partner hold your feet; find a dip station that is narrow enough, unfortunately these days many are too wide; there is grip tape you can buy at the hardware store (for outdoor steps, for anti-slip) that is great to have on the dip station handles if your gym will allow it (not good on the wrists/shoulders if your grip is moving during the rep.)
I suck at squats and DL's but I'm a dip freak. 😂
I notice you let your torso travel way in front of your elbows and then move very vertically. I think you'll be in a stronger position if you try to keep your torso close and bend forward a bit as you go down (as the weight approaches your 1RM this will be harder to do, and you will need to crunch your abs and try your hardest to maintain shoulder depression)
its also not entirely clear if hes doing them to move the most weight or for hypertrophy
His form is good. You should disadvantage the muscle to grow it. See how Hannibal does dips.
When I got back into dips, I has to start banded until my shoulders adapted.
What about pain in the elbows?
Deep dip demands
How much can you dip, Alan?
what are your thoughts on street lifters who dip 150kg + additional weight?
Put your hand upon that grip, and when you dip we dip, we dip.
Nice shirt. Collab with Bryce incoming?
i could do tips. but then i had a bicycle accident and hurt my shoulder really bad. since then it is not possible to do any tips. just putting my weight on the bars-my right shoulder is killing me.
For me it is my elbows. I can’t do more than single pull ups and double chin ups with a break in between.
If it hurt the first time it’ll hurt *ONE THOUSAND TIMES*
I’ll live
The stretch on dips feel great but my triceps do not enjoy them at all.
lean forward more (like chest facing more down) to put less stress on the elbow, or just dont lock out fully and do lengthened partials in whatever tolerable range you can get
Weirdly enough I get upper back pain. What can be done about that?
scapular dips. sounds like your lower traps because those depress the shoulder blades
Do u use a weighted vest when doing dips??? Is it good for the workout??
You can, but the weight belt with the chain to plate attachment lowers your center of gravity and helps with balance
Is it true that when I dip, you dip, we dip?
Ayoo, nice shirt you've got there (:
Collab inc.?
For the algorithm
It’s not about the stretch for me. It’s about my sternum
"don't expect a sick pump"
Dips are for more advanced lifters in my opinion. Being able to control your body weight freely moving though space requires a good deal of full body strength and coordination.
Never had a problem with dips. Used to do three sets of 25, all the way down to the bottom with a slight pause.
Yeah every time I try to put dips back into my program I end up dropping them as with bodyweight it feels like my sternum is going to tear open. Guess I need to just resign myself to using some heavy assistance for a good while, Alan is pretty much the first I've seen being honest about that instead of telling us to just stop being wusses.
You skipped headline Tips for Dips?
Трэээээээээйн ааааантэээээээйммммд 🤪
does this work for people who are black like me?
You have to do them backwards
@@basamortua8791 how im supposed to do dips backwards foo
@@basamortua8791blackwards
First
You seem to know a lot about performing dips. However, I see your katanas in the back. I challenge you to a three sworded battle. I am the reincarnation of Zoro 😤
I had the dips trust, until he bit my elbows. Had to take him out to pasture.
You monster! That dip had a family!
Hurts my wrists