ExRx.net

Exercise Prescription on the Net
It is currently Sat Oct 25, 2014 10:31 am

All times are UTC - 6 hours [ DST ]




Post new topic Reply to topic  [ 12 posts ] 
Author Message
 Post subject: chest dips form
PostPosted: Thu Nov 17, 2011 4:03 pm 
Offline
Rookie
Rookie

Joined: Fri Nov 11, 2011 12:17 pm
Posts: 25
i have problem with chest dips

i feel MUCH more triceps than my chest during this exercise, to be honest - I feel chest work very little.

My chest dips form is like this:
-grip width a bit wider than shoulder width
-elbows flaring out
-hips and knees bent a little
-head tucked in, lean forward as much as possible throughout a whole movement
-going down a little past 90 degrees
- not locking out arms at the top

are these above ok regarding chest dips form?

and another question: should I stick chest out and squeeze shoudlerblades together as during bench press? or forearms should be forward

chest dips = knees & hips slightly bent ?

thanks for any tips, Ill really appreciate it


Top
 Profile  
 
 Post subject: Re: chest dips form
PostPosted: Thu Nov 17, 2011 10:19 pm 
Offline
Exalted Seer
Exalted Seer
User avatar

Joined: Sun Mar 12, 2006 11:20 pm
Posts: 2087
Location: New York City
@fqqs:

Can you use a wider grip with the exercise?

_________________
Thanks TimD


Top
 Profile  
 
 Post subject: Re: chest dips form
PostPosted: Fri Nov 18, 2011 3:32 am 
Offline
Rookie
Rookie

Joined: Fri Nov 11, 2011 12:17 pm
Posts: 25
i can, i have adjustable bars

here you go:

i tried with a little wider grip than last time and felt chest a bit more.

only an example few reps

side:



front:



Top
 Profile  
 
 Post subject: Re: chest dips form
PostPosted: Fri Nov 18, 2011 5:22 am 
Offline
Site Admin
Site Admin
User avatar

Joined: Tue Jun 06, 2006 11:40 am
Posts: 3986
Hmmm... Let me fix that for you....

There, that's better.


Top
 Profile  
 
 Post subject: Re: chest dips form
PostPosted: Fri Nov 18, 2011 5:48 am 
Offline
Rookie
Rookie

Joined: Fri Nov 11, 2011 12:17 pm
Posts: 25
thanks a lot for fixing YT vids!

so my form is ok? generally as for grip width i heard that even on chest dips distance between hands shouldnt exceed distance between elbows (on down position). right?


Top
 Profile  
 
 Post subject: Re: chest dips form
PostPosted: Fri Nov 18, 2011 11:01 am 
Offline
In Memoriam: TimD
In Memoriam: TimD
User avatar

Joined: Mon Dec 19, 2005 8:04 am
Posts: 3129
Location: Va Beach, Va
Just my .02 here. I do dips pretty regularly, so I know the possible pitfalls about what I'm going to tell you. Form looks pretty good, but you're going pretty shallow, which may be why the chest isn't getting a full impact. You've got to be pretty careful though when trying to add depth. Lower down slow and controlled, because this is where shoulder injuries COULD occur. Only go as deep as is comfortable, but keep in mind, the deeper, the better for chest development.
Tim


Top
 Profile  
 
 Post subject: Re: chest dips form
PostPosted: Fri Nov 18, 2011 3:06 pm 
Offline
Associate Member
Associate Member
User avatar

Joined: Tue May 06, 2008 1:47 pm
Posts: 458
Location: Nottinghamshire U.K.
Just a quick one, cos I gotta go...but maybe you should lose the added weight and go for higher reps untill you 'feel' the chest working and find your groove. I think theres a tendancy for the delts to take over when the weight is too high...

My .02

_________________
--
...I don't have a signature...


Top
 Profile  
 
 Post subject: Re: chest dips form
PostPosted: Sat Nov 19, 2011 3:19 am 
Offline
Site Admin
Site Admin
User avatar

Joined: Tue Jun 06, 2006 11:40 am
Posts: 3986
For chest dips you need a wider grip and to lean forward a little. The narrow vertical ones are mostly for triceps.


Top
 Profile  
 
 Post subject: Re: chest dips form
PostPosted: Sat Nov 19, 2011 4:29 am 
Offline
Rookie
Rookie

Joined: Fri Nov 11, 2011 12:17 pm
Posts: 25
ok so ill try go deeper (but no too deep)

and shoulder blades should be squeezed back together and chest pushed out , yes?


Top
 Profile  
 
 Post subject: Re: chest dips form
PostPosted: Sat Nov 19, 2011 11:16 am 
Offline
In Memoriam: TimD
In Memoriam: TimD
User avatar

Joined: Mon Dec 19, 2005 8:04 am
Posts: 3129
Location: Va Beach, Va
Yes on the puffed chest, shoulder blades squeezed. Also, when you're doing it, concentrate mentaly on using the chest. Sounds kind of hokey, but for me anyway, it works for transfering the majority of the action on the chest, in both bench and Dips.


Top
 Profile  
 
 Post subject: Re: chest dips form
PostPosted: Tue Nov 22, 2011 5:31 am 
Offline
Novice
Novice

Joined: Tue Nov 08, 2011 5:41 am
Posts: 93
TimD wrote:
Just my .02 here. I do dips pretty regularly, so I know the possible pitfalls about what I'm going to tell you. Form looks pretty good, but you're going pretty shallow, which may be why the chest isn't getting a full impact. You've got to be pretty careful though when trying to add depth. Lower down slow and controlled, because this is where shoulder injuries COULD occur. Only go as deep as is comfortable, but keep in mind, the deeper, the better for chest development.
Tim


Re: this -- If he were doing triceps dips, would his depth in the videos be sufficient? Also, can i bend my knees when doing triceps dips to keep my feet from hitting the ground, or will this tend to cause me to lean forward excessively, thus increasing emphasis on the chest?


Top
 Profile  
 
 Post subject: Re: chest dips form
PostPosted: Wed Nov 23, 2011 4:53 am 
Offline
Site Admin
Site Admin
User avatar

Joined: Tue Jun 06, 2006 11:40 am
Posts: 3986
commodiusvicus wrote:
TimD wrote:
Just my .02 here. I do dips pretty regularly, so I know the possible pitfalls about what I'm going to tell you. Form looks pretty good, but you're going pretty shallow, which may be why the chest isn't getting a full impact. You've got to be pretty careful though when trying to add depth. Lower down slow and controlled, because this is where shoulder injuries COULD occur. Only go as deep as is comfortable, but keep in mind, the deeper, the better for chest development.
Tim


Re: this -- If he were doing triceps dips, would his depth in the videos be sufficient? Also, can i bend my knees when doing triceps dips to keep my feet from hitting the ground, or will this tend to cause me to lean forward excessively, thus increasing emphasis on the chest?


Yea, that looks about right to me.


Top
 Profile  
 
Display posts from previous:  Sort by  
Post new topic Reply to topic  [ 12 posts ] 


All times are UTC - 6 hours [ DST ]


Who is online

Users browsing this forum: Google [Bot] and 1 guest


You cannot post new topics in this forum
You cannot reply to topics in this forum
You cannot edit your posts in this forum
You cannot delete your posts in this forum
You cannot post attachments in this forum

Search for:
Powered by phpBB® Forum Software © phpBB Group