Wanted to say thanks to Rip for the continued brilliant instruction! Big fan and always get a lot from this work. Read starting strength cover to cover years ago, lost count of how many articles I've saved, and always stop by to check out videos!!! Thanks for sharing your knowledge and views on the world of lifting.
Im glad I came across this video. Ive been feeling guilty not doing dips as they hurt my arthritic shoulder (accutely injured from doing 531 building the monolith and performing all excercises as a giant set to save time) this makes me feel better.
I went to Lowe's and grabbed a couple precut aluminum 2 or 2 1/2 inch pipes and use them in my rack for dips. They are light and easy to maneuver in and out of rack
Bill Starr’s article of getting a big press said it was important to work on a chest up dip. Only problem being he also said you have to get to over 300 lbs on dips to where it’ll be a meaningful benefit to pressing.
The balancing of the cigarette on the lips helps promote proper alignment of the cervical spine. If the cigarette is lit it helps cue the lifter with proper breathing. This is basic stuff bro.
It's good to know that chairs don't have to be the same color when doing chair dips. It eats up my conscience whenever I have to do chair dips with different colored chairs. Though I'm at ease now. I think I'll be able to sleep at night now.
Mark, what about using assisted dips for those who do have, lets say, weaker shoulder but still want to take advantage of them to compliment the bench press?
Are there any suggestions for shoulder/torso angles addressing extreme humoral forward tilt which can create shoulder problems? I have heard Eric Cressey briefly talk about it.
Is pain in the sternum, where the pecs end, a result of bad form or an anatomical issue? The pain appears during or right after the set, usually when extra weight is involved.
Aeklypsis If you feel any kind of pain on your sternum, dont do dips anymore. Same if you feel shoulder pain. You can get really hurt if you feel sternum / shoulder pain and keep doing Dips. Its not a joke man, it can be very dangerous. Dips are great but only if you dont feel any discomfort while doing it. But you can always replace them with more pressing / bench pressing / close-grip bench pressing in your program. Always listen to your body man.
Aeklypsis Some people have different anatomical structures in the sternum, and are just not built to do dips, they will always feel pain in the sternum when doing dips. If thats you, then dont do dips anymore. You can get really hurt if you ignore it and keep doing it. No joke bro. As I said before you can replace them with more pressing / bench pressing / close-grip bench pressing volume
Mark: You don't have access to this specialized piece of equipment (literally any parallel pipe assembly) Also mark: instead get one of this special 23 inch deep 4 post racks and 2x 300$ barbells
When I was younger I used to love doing dips and I was very good at them and I could do them pain free. The dip bar I had at that gym did have angled bars. At all the other gyms I have used since as I have got older I cannot manage to do any through both shoulder and elbow pain. I wonder if it was the angled bars that made it possible for me in the beginning ?
I see Rip is already trying out the dip belt around his waist :) Using chairs looks like a safety hazard, unless you got real sturdy chairs. Just my two cents. Thanks for the video.
The only problem I get is my wrist hurts alot doing them (even wearing wraps) I even tweaked something in my right wrist other than that I can do them very well no shoulder problems. No other movement hurts my wrists.
I get the same thing, but the answer is to MAKE SURE that your elbow is inline with your wrist, like a bench press. If it still hurts try a different amount of chest/body lean, also the width between the dip bars can cause issues, try different widths
Now that I think of it my wrist could have been slightly in front of my elbow and when I press or bench press I always have good form explains no wrist pain. Even in the video his wrist is slightly in front and I don't like his wrist position probability what mine looks like gotta grip it harder. Maybe i'll film it and see grip width and stuff just like Close grip Bench vs wide. Thanks.
yep, even how deep in the hand you're holding the dip bar, and the actually angle you let your wrist go to etc will effect how your wrist feels. Also remember to stabilize areas down the chain from the wrist (scapula , etc.,) as alot of pain in body parts actually comes from having unstable positions in other ares. Heres an example, you get pain in the hand, because you're biceps weak, which causes issues with the forearm . and then the muscles/bones etc in the hand take more of the load then they should be etc.
struggling and winded after 8 hehe. not bad for a big lad. careful that skinny bar will do nerve damage to your hands might wanna use something thicker.
@Starting Strength: are dips a valid substitute for the bench press if one doesn't have access to spotters or some other safe means of ensuring s/he's not pinned under the barbell? Thanks.
Have you ever tried the floor press? It's basically benching where you lay on the floor and you go down until your arms hit the floor. Obviously the range of motion isn't as much as the bench press but if you can put on 45s, the bar won't be able to get low enough to touch your neck
Keep your scapula pulled back and downwards, think of it as the opposite of shrugs. Push chest forwards, keep it up throughout the movement. Tuck elbows in as you would do bench press. I used to have sternum pain doing dips, these three adjustments fixed it.
The connective tissue takes a lot longer to adapt than your muscles. Do what you can, pain free, and take it slow. Maintain an upright torso, don't let your shoulderblades sag in. The lats plays an important role centering the glenohumeral joint into his socket, you should try to feel it activated. Do the eccentric part of the exercise slower, and maybe the concentric too (2010 tempo as example) in a few weeks you should slowly increase the tempo until you're doing every rep with 10x0 tempo. Do the ROM that your mobility allows you without discomfort. You might have some postural imbalance if you can't perform the exercise with a neutral spine, make sure you have no weakness in the upper and mid back and that your anterior chain is not overactive. If you're still feeling pain no matter what you do, avoid the exercise until you fix it (and/or whatever you might be damaging completely heals) this applies for every exercise.
Don't do dips if you get sternum pain, this is fairly common and it means nothing more than that you are not genetically built for dips. If you keep doing dips anyway and go fairly heavy you could very easily crack your sternum and not be able to lift weights again.
I don't disagree with what you're saying here, but if you have to be that cautious and slow in regards of progression, it may not be worth your time even risking your lifting career for an exercise that can very easily be replaced. In order to actually get anything out of dips you need to get somewhat strong at it, otherwise you'll be better off just sticking to cgbp and decline bp. This is all just my opinion, of course. If the guy wants to keep doing dips then he can, I just don't see the benefits if he gets hurt from doing them.
NimW because you don't have access to a dip station. He mentioned his gym has the angled ones he prefers but should the barbell style because anyone with a rack can set it up.
After you get done talking about the press, you have to have more things to market. Mark Rippetoe is a great trainer, but he's also a little bit of a businessman as well.
Parallel bar dips is not a weight lifting or assisted weight lifting exercise... it has two basic functions developing the tricep or the pectoralis muscle!
I live in Vietnam, most well-known coaches/personal trainers here are member of the Poliquin Group. They insist on: 1. Stretching & Foam Rolling 2. Corrective Excercises Which are bashed heavily by the SSC, is SS popular in your country?
Nhat Ta I suppose SS is more popular in the US than it is anywhere else, but by no means is it as widespread as bodybuilding type stuff or Crossfit. There are only 80-100 SSC or so and most of them are in the US. I'm the only person I've ever seen squatting SS style. Luckily, there are a lot of SSC where I live in California. We have about 15 or so in our state
Why are there two safety pins on top of each other? Is that safety redundancy? If yes, what is the chance a safety pin is going to brake during dips, what are the possible consequences if it does and if that's the concern why not choose better equipment?
He is going quite deep as Rip mentioned, but your biceps should dip below parralel to the ground. Going any deeper is a matter of what you feel comfortable with I'd say. I don't go as deep as I can, just well past parralel.
You have been a tiny bit forgetful even hypocritical with this exercise because you ommited to say brace first.engage your core maybe even don't go all the way partial can save a muscle .a full dip can hurt it.Check out Ahtlenex TH-cam on this exercise. .He does a much better fuller description you are missing stuff out ! Just my 2 cents, but I do like your series ,Peace.
I've heard that people with AC joint injuries should also avoid dips forever afterwards. And since I'm 5 fucking months and counting on one that wont fully heal up, does that means I can never dip again or are these people full of shit?
Just my personal experience with this: The main problem with dips is the fact that, at a certain angle of shoulder flexion, the upper arm bone "moves" forward in the joint to the front of the shoulder (which can impinge ligaments, stretch the capsule (...) it causes pain). Its been a great solution for many people ive seen to reduce the angle between the extended arm and the body (i.e, leaning forward in the bottom position). This (essentially) mimics the bottom position of a bench, just flipped around. Oh, and about the advice with the ac joint, let me quote Dr.House: "Everybody lies" Therapists and doctors are usually not that great in giving proper advice, so try it out for yourself. If it works, great, if it doesnt you gotta work around Hope this helps
I've never done chair dips because they've been different colours, so Rip saying it doesn't matter is a relief
Dip Draihve
I love me some deeups
Wanted to say thanks to Rip for the continued brilliant instruction! Big fan and always get a lot from this work. Read starting strength cover to cover years ago, lost count of how many articles I've saved, and always stop by to check out videos!!! Thanks for sharing your knowledge and views on the world of lifting.
Im glad I came across this video. Ive been feeling guilty not doing dips as they hurt my arthritic shoulder (accutely injured from doing 531 building the monolith and performing all excercises as a giant set to save time) this makes me feel better.
Are you sure the chairs don't need to be the same color? Couldn't this cause some sort of imbalance? :)
Yes, it could. You would have to do unilateral pushes to correct the imbalance. Don't forget to do it in the 8-12 rep range to failure.
you dont need to move the chairs just turn around to face the other way.
One of the chairs needs to be black and the other white for diversity. You might even need a tan colored chair.
Thank god he mentioned it. Didnt know wether or not to match the chair colors.
Black Sunshine I am pretty sure that, for once, he is much mistaken. The chairs MUST be of EXACTLY the same color.
GQ7 fuck are you sure? I only have a blue and copper color. Will my muscles not grow? Or worse fall off?
Sir Mark Rippetoe, Thank you for teaching the dip form..
I went to Lowe's and grabbed a couple precut aluminum 2 or 2 1/2 inch pipes and use them in my rack for dips. They are light and easy to maneuver in and out of rack
great video Sir
Bill Starr’s article of getting a big press said it was important to work on a chest up dip. Only problem being he also said you have to get to over 300 lbs on dips to where it’ll be a meaningful benefit to pressing.
I can see Mark explaining dips with a lit cigarette hanging out his mouth.
He did an #AskRip where he said he doesn't put round cylindrical objects in his mouth.
The balancing of the cigarette on the lips helps promote proper alignment of the cervical spine. If the cigarette is lit it helps cue the lifter with proper breathing. This is basic stuff bro.
To the contrary, Mark dips with a dip in. He’s from Texas of course.
It's good to know that chairs don't have to be the same color when doing chair dips. It eats up my conscience whenever I have to do chair dips with different colored chairs. Though I'm at ease now. I think I'll be able to sleep at night now.
0:28
Most gyms have a Captain's chair, which works perfectly for dips.
"the chairs don't even have to be the same color" his dry humor is amazing
Jokes on you Rip, I DO have a v angled dip stand. In fact most gyms I've seen have some dipping apparatus too.
Ha. Jokes on you, he was joking.
Yeah hes talking like its pre welding. Bit goofy
Old guys get to a point cant be told nothing
"They can be done for high reps for people who not very strong with body weight" Oh snap XD!
Great technique, man. I have also done dips at home between chairs, it is stable and safe. Just be sure the chairs support your weight.
Sir Mark Rippetoe,The Greatest Coach!!!!
It's nice to see Nick's Strength and Power getting some work in with Mark.
Another great video
Love it!
My recommendation if you're going to do dips, also do drag rows.
Edit: I'm referring to the behind the back variation
Also dead hangs
Do I borrow my wifes clothes for those?
@@goonerinSP
Sounds like you're looking for an excuse to do that.
You look like PROXIMO from Gladiator...
papasitoman ohhhhhhh
If you thrust this barbell into another man's flesh they will cheer your name.
@@goreds551 severely underrated 😂😂😂
Start by holding the top position for time with good posture and if shaking or wrists hurt, just do that until no wrist pain or shaking.
I just looked at another dip exercise person and he said that parallel is good enough he was a jacked up with a fellow the awoke fessor😎
Thanks for the info 👍
Love Rippetoe!
I like a modified version of these with the pins set 1 hole lower in the forward facing direction, and spring clamps to keep the bars from rolling.
I never really had shoulder issues yet I feel pain whenever I do dips...
Well, keep doing them like this video and you always will...
I guess you have shoulder issues then🙄
I knew it Mark! You finally hinted it!
been waiting for this! 👍🏻💪🏻
expected a little more technique cues, but i think keeping the shouders and scapulas back and retracted, like in a bench press, should do the trick.
even dips, must be done with Barbells
“They don’t even have to be the same color” 😂😂😂
Outstanding!
Mark, what about using assisted dips for those who do have, lets say, weaker shoulder but still want to take advantage of them to compliment the bench press?
I would still do something else. Dips are not the end all be all of bench assistance. I'd probably work my shoulders more.
Maybe Smith Machine JM Presses could work.
I had hope for this video:(
Hell yeah Nordic Chase
More Texas Cafe Classics. 🇺🇸
What pronation do you mean? I want to do this amazing piece of equipment you have in mind...
Are there any suggestions for shoulder/torso angles addressing extreme humoral forward tilt which can create shoulder problems? I have heard Eric Cressey briefly talk about it.
Is pain in the sternum, where the pecs end, a result of bad form or an anatomical issue? The pain appears during or right after the set, usually when extra weight is involved.
I had that pain only when I started to do dips when I was a teenager. Not anymore.
Aeklypsis If you feel any kind of pain on your sternum, dont do dips anymore. Same if you feel shoulder pain. You can get really hurt if you feel sternum / shoulder pain and keep doing Dips. Its not a joke man, it can be very dangerous. Dips are great but only if you dont feel any discomfort while doing it. But you can always replace them with more pressing / bench pressing / close-grip bench pressing in your program. Always listen to your body man.
Aeklypsis Some people have different anatomical structures in the sternum, and are just not built to do dips, they will always feel pain in the sternum when doing dips. If thats you, then dont do dips anymore. You can get really hurt if you ignore it and keep doing it. No joke bro. As I said before you can replace them with more pressing / bench pressing / close-grip bench pressing volume
I agree with Wagner. If you get pain from dips don't do them.
Do them anyway.
Cool thanks for sharing
I've got an impingement in my left shoulder that's hella activated by anything overhead, BUT dips actually make that shoulder feel great...🤔
Probably due to the scapula being able to move. I feel the bench press and shoulder press on a bench destroy shoulders.
How many dips do you think the Engineers from Prometheus can do?
None they fuckin died
MrFluckOff Lmao
MrFluckOff I don’t know why I laughed so hard.
Mark: You don't have access to this specialized piece of equipment (literally any parallel pipe assembly)
Also mark: instead get one of this special 23 inch deep 4 post racks and 2x 300$ barbells
i love doing dyips.
What about sternum pain from dips? Any advice?
Thank you
Alternative to dips fot those with shoulder problems?
Pushups
Any suggestions on programming the dips?
Pair with Drag Rows (A short range of motion row, done with the barbell behind the back). Old school.
looks like this is a must in China Olympic team but with crazy weight.
When I was younger I used to love doing dips and I was very good at them and I could do them pain free. The dip bar I had at that gym did have angled bars. At all the other gyms I have used since as I have got older I cannot manage to do any through both shoulder and elbow pain. I wonder if it was the angled bars that made it possible for me in the beginning ?
Spread the bars out more. At least 4-5feet apart and do them. Should help.
Get past your issues with his accent and you realise this clever man has something to teach you.
Or a primary. See how far you can take them.
I'm determined to be able to do body weight dips. Whatever it takes.
How to do Rips with Mark Dippetoe
I see Rip is already trying out the dip belt around his waist :)
Using chairs looks like a safety hazard, unless you got real sturdy chairs.
Just my two cents. Thanks for the video.
There’s a reason he’s using folding chairs. The frame of it makes it so they won fall backwards. Non folding chairs will fall backwards though
The only problem I get is my wrist hurts alot doing them (even wearing wraps) I even tweaked something in my right wrist other than that I can do them very well no shoulder problems. No other movement hurts my wrists.
I get the same thing, but the answer is to MAKE SURE that your elbow is inline with your wrist, like a bench press. If it still hurts try a different amount of chest/body lean, also the width between the dip bars can cause issues, try different widths
Now that I think of it my wrist could have been slightly in front of my elbow and when I press or bench press I always have good form explains no wrist pain. Even in the video his wrist is slightly in front and I don't like his wrist position probability what mine looks like gotta grip it harder. Maybe i'll film it and see grip width and stuff just like Close grip Bench vs wide. Thanks.
yep, even how deep in the hand you're holding the dip bar, and the actually angle you let your wrist go to etc will effect how your wrist feels. Also remember to stabilize areas down the chain from the wrist (scapula , etc.,) as alot of pain in body parts actually comes from having unstable positions in other ares. Heres an example, you get pain in the hand, because you're biceps weak, which causes issues with the forearm . and then the muscles/bones etc in the hand take more of the load then they should be etc.
It may help to squeeze the bar as hard as you can. Thatll stabilize your wrists
Yeah I'll try to film it and check for all these things from a couple of angles. Thanks.
Love me some dips, develops your chesticles.
I prefer to do ring dips. Those are much harder, but they are ergonomically friendly.
struggling and winded after 8 hehe. not bad for a big lad. careful that skinny bar will do nerve damage to your hands might wanna use something thicker.
the assembly's a bit shaky. i'd secure the diagonals
Fucking knowledge BOMBS!
I have a shoulder issue and am 69 and I do dips but I rest my feet up in front of me which takse the stress off of my shoulders.
Mirin Rip's gym. Only squat racks, as far as the eye can see.
"V" or angled dip bars using the power rack & two barbells - Yo Elliot! th-cam.com/video/jJaZgNnCqLw/w-d-xo.html
I had a small subscapularis tear arthroscopically repaired. So basically Rip is saying I should NEVER do dips again? :(
What's with Rip's pearl necklace?
He dove and collected all those pearls in one breath.
@Starting Strength: are dips a valid substitute for the bench press if one doesn't have access to spotters or some other safe means of ensuring s/he's not pinned under the barbell? Thanks.
Have you ever tried the floor press? It's basically benching where you lay on the floor and you go down until your arms hit the floor. Obviously the range of motion isn't as much as the bench press but if you can put on 45s, the bar won't be able to get low enough to touch your neck
Rip & Dip
What about sternum pain?
Keep your scapula pulled back and downwards, think of it as the opposite of shrugs. Push chest forwards, keep it up throughout the movement. Tuck elbows in as you would do bench press. I used to have sternum pain doing dips, these three adjustments fixed it.
This will only work with the original depth rack
I try to do dips, but my sternum always hurts whenever I do them.
Thanks for replying. Is there a way to fix that?
The connective tissue takes a lot longer to adapt than your muscles.
Do what you can, pain free, and take it slow.
Maintain an upright torso, don't let your shoulderblades sag in.
The lats plays an important role centering the glenohumeral joint into his socket, you should try to feel it activated.
Do the eccentric part of the exercise slower, and maybe the concentric too (2010 tempo as example)
in a few weeks you should slowly increase the tempo until you're doing every rep with 10x0 tempo.
Do the ROM that your mobility allows you without discomfort.
You might have some postural imbalance if you can't perform the exercise with a neutral spine, make sure you have no weakness in the upper and mid back and that your anterior chain is not overactive.
If you're still feeling pain no matter what you do, avoid the exercise until you fix it (and/or whatever you might be damaging completely heals) this applies for every exercise.
Do them anyway.
Don't do dips if you get sternum pain, this is fairly common and it means nothing more than that you are not genetically built for dips. If you keep doing dips anyway and go fairly heavy you could very easily crack your sternum and not be able to lift weights again.
I don't disagree with what you're saying here, but if you have to be that cautious and slow in regards of progression, it may not be worth your time even risking your lifting career for an exercise that can very easily be replaced. In order to actually get anything out of dips you need to get somewhat strong at it, otherwise you'll be better off just sticking to cgbp and decline bp. This is all just my opinion, of course. If the guy wants to keep doing dips then he can, I just don't see the benefits if he gets hurt from doing them.
Why would you do them on barbells jesus
NimW because you don't have access to a dip station. He mentioned his gym has the angled ones he prefers but should the barbell style because anyone with a rack can set it up.
That doesn't make any sense . every single gym has a dip station and if you only own a power rack chances are you own a single barbell.
his gym has loooooads of barbells
This is Mark Rippetoe not Jesus
azervo everybody bench press so maybe someone has 2 barbell with the bench and the squat rack
Coach Blaha has already exhausted this topic with 20+ 10:01 videos and your attempt at explaining this particular exercise is redundant.
you gotta be trolling, blaha only makes videos about how much he ignores haters
baggybullballs coath blaha is to coaching what Jason genova is to bodybuilding
Trololol
GET'EM COACH!!
Coach Blaha is also NOT BALD!
WHATEVER HAPPENED TO, " THE PRESS IS THE ONLY PUSHING EXERCISE YOU´LL EVER NEED!"?!?!
For novices.
After you get done talking about the press, you have to have more things to market. Mark Rippetoe is a great trainer, but he's also a little bit of a businessman as well.
No need to go below parallel. This has been disproven.
Whos doing dips in the curling rack
Wow rip had hair as recently as 4 years ago…
Parallel bar dips is not a weight lifting or assisted weight lifting exercise... it has two basic functions developing the tricep or the pectoralis muscle!
Ah, yes that's right... Take two barbells to do dips. Meanwhile other people in the gym looking for a barbell are SOL.
jesus christ may I ask how tall is Chase?
He's only 6ft iirc. Rip is just short
xXEvangelXx I dont think Rip is short for ppl his age but Chase sure look huge. To be young, strong & work at WFAC is cool.
Nhat Ta The SS folk look even bigger in person, so Chase really must be something else.
I live in Vietnam, most well-known coaches/personal trainers here are member of the Poliquin Group. They insist on:
1. Stretching & Foam Rolling
2. Corrective Excercises
Which are bashed heavily by the SSC, is SS popular in your country?
Nhat Ta I suppose SS is more popular in the US than it is anywhere else, but by no means is it as widespread as bodybuilding type stuff or Crossfit. There are only 80-100 SSC or so and most of them are in the US. I'm the only person I've ever seen squatting SS style. Luckily, there are a lot of SSC where I live in California. We have about 15 or so in our state
Why are there two safety pins on top of each other? Is that safety redundancy? If yes, what is the chance a safety pin is going to brake during dips, what are the possible consequences if it does and if that's the concern why not choose better equipment?
If a SS video doesn't mention HEHP DRAAAAAAAAAHHHHHHHHHHVE, is it even a SS video?
Isn't he going too low? No way you should get your shoulders under elbows like that... Is this proper form?
He is going quite deep as Rip mentioned, but your biceps should dip below parralel to the ground. Going any deeper is a matter of what you feel comfortable with I'd say. I don't go as deep as I can, just well past parralel.
Dips between chairs works even better with a pair of fat gripz!
The chairs moved around less than than the rack.
i have axes to that mr Mark
I can't even do 1
You have been a tiny bit forgetful even hypocritical with this exercise because you ommited to say brace first.engage your core maybe even don't go all the way partial can save a muscle .a full dip can hurt it.Check out Ahtlenex TH-cam on this exercise. .He does a much better fuller description you are missing stuff out ! Just my 2 cents, but I do like your series ,Peace.
is that his son
Deeyups done right. 👍👍
Great accent
Show-ders
Silly, i know a welder.
They don't even have to be the same color
DEEEEIUUUUUPPPPS
I've heard that people with AC joint injuries should also avoid dips forever afterwards. And since I'm 5 fucking months and counting on one that wont fully heal up, does that means I can never dip again or are these people full of shit?
I'd say avoid them for the time being till you're sure your shoulder is better. And even then, I'd be cautious.
Just my personal experience with this:
The main problem with dips is the fact that, at a certain angle of shoulder flexion, the upper arm bone "moves" forward in the joint to the front of the shoulder (which can impinge ligaments, stretch the capsule (...) it causes pain).
Its been a great solution for many people ive seen to reduce the angle between the extended arm and the body (i.e, leaning forward in the bottom position). This (essentially) mimics the bottom position of a bench, just flipped around.
Oh, and about the advice with the ac joint, let me quote Dr.House:
"Everybody lies"
Therapists and doctors are usually not that great in giving proper advice, so try it out for yourself. If it works, great, if it doesnt you gotta work around
Hope this helps
Rip needs a Harrison Ford earring
Lemme guess: "Dips are a waste of time. Do overhead press instead. Sets of FAHVS!"