Exodus Strength

CheekiBreekiFitness wrote: ↑Tue Feb 13, 2024 11:50 pm I think that dips are fine for hypertrophy. But honestly if you're going to them on a consistant basis, and especially with added weight, do yourself a favor and get an attachement for your power rack. They go for 50-100$ tops. Unless you're really really had up for money and can't spend 50-100$ for a good attachement, in that case I respect your struggle and just do them on barbells. Or even between two chairs if you're really looking for a 0$ solution.

Also, if you're looking for exercises that don't require additional equipment, I really liked bench dips back in the day. I know they can be sketchy to load, especially on your own and especially especially if they are heavy, but I thought bench dips were awesome for arm growth. Can't say they helped my bench because I wasn't really in SS-mode back when I did them but I thought they really helped pump up my upper arm meats.

KarlM wrote: ↑Mon Feb 12, 2024 11:52 am It seems dips bother some peoples shoulders. If that's you, I wouldn't mess with the movement, or I'd try to figure out why it's happening and alter technique.

Facing the open/wider end of the dip attachment distributes stress more evenly between shoulders and chest and feels much better.

Another long-armed dude agreeing with people here. Dips are *chef's kiss* both for hypertrophy and strength, and I only have a pair of sawhorses to do them on. I think the key to not hurting your shoulders is to slow down at the turn. I've made that a point and they feel much better, even at full depth.

cz wrote: ↑Wed Feb 14, 2024 8:58 am Facing the open/wider end of the dip attachment distributes stress more evenly between shoulders and chest and feels much better.

Surprisingly, I've never tried them that way. Dips don't hurt my shoulders, but I'll take that for a spin one of these days anyway.

lehman906 wrote: ↑Wed Feb 14, 2024 12:01 pm Another long-armed dude agreeing with people here. Dips are *chef's kiss* both for hypertrophy and strength, and I only have a pair of sawhorses to do them on. I think the key to not hurting your shoulders is to slow down at the turn. I've made that a point and they feel much better, even at full depth.

I agree. I've played around with pretty long pauses at the bottom as well and really like that.

lehman906 wrote: ↑Wed Feb 14, 2024 12:01 pm Another long-armed dude agreeing with people here. Dips are *chef's kiss* both for hypertrophy and strength, and I only have a pair of sawhorses to do them on. I think the key to not hurting your shoulders is to slow down at the turn. I've made that a point and they feel much better, even at full depth.

Not big into dips but, when I do them, could not agree more. The area involved is not something that reacts well to use of the stretch reflex, and there's no reason to do so unless one is trying to be the dip king.

I'm sure some folks are exceptions - good for them.

I would use dips sparingly if I were you and keep it at once a week since you'll already be doing a lot of bench pressing. It would put too much stress on the shoulders and pec tendons, coupled with doing dips often.

For other people, dips hurt their sternums.

Personally, I'd rather go for the "skull crusher" mainly dumbbells (with a neutral-grip) or if it were with a barbell keep the bar over or behind your head/skull and rep it out to avoid elbow pain/injuries (but gotta be careful here as well).

The triceps are actually one of the biggest muscle groups in the upper-body (even bigger than the chest). When pushing out heavy benching, the triceps kick in.

Another dip setup I see people do often is between boxes, with the hands placed flat on the boxes like for pushups. Occasionally they'll place a dumbbell on each box and use them as handles. I've also seen a guy do the same thing with kettlebells, which looked quite difficult.

@hector what model is your rack?

OverheadDeadlifts wrote: ↑Fri Feb 16, 2024 3:38 am @hector what model is your rack?

Rep PR5000 with 1 inch holes.

hector wrote: ↑Fri Feb 16, 2024 2:03 pm

OverheadDeadlifts wrote: ↑Fri Feb 16, 2024 3:38 am @hector what model is your rack?

Rep PR5000 with 1 inch holes.

If you’ve got the flip down safeties another option is buying a couple lengths of 25mm steel and putting them through the holes in the safeties for cheap dip handles that are height and width adjustable.

OverheadDeadlifts wrote: ↑Fri Feb 16, 2024 2:29 pm

hector wrote: ↑Fri Feb 16, 2024 2:03 pm

OverheadDeadlifts wrote: ↑Fri Feb 16, 2024 3:38 am @hector what model is your rack?

Rep PR5000 with 1 inch holes.

If you’ve got the flip down safeties another option is buying a couple lengths of 25mm steel and putting them through the holes in the safeties for cheap dip handles that are height and width adjustable.

I have the straps, but thank you!