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Dip form for bench carryover

jj80

jj80

Member
Is there some preferred way you should do dips to get good carryover to bench?

I use a pretty narrow grip on the handles and go forward and down. The hardest part is lockout.
 
Whatever allows you to lift the most weight I would imagine
They are fairly different movements, so going for specificity is out the window
 
jj80 said:
Is there some preferred way you should do dips to get good carryover to bench?

I use a pretty narrow grip on the handles and go forward and down. The hardest part is lockout.
Click to expand...

If you use wider grip and lean forward you put the load on your chest (majority).

If you use narrow grip you should keep your body nearly vertical to load your triceps.

(none of the ways are exclusively load one of them as dip is a compound exercise; chest, front deltoids and triceps are all working in different proportions)

For maximum benefit, you should go for a bit wider grip and lean forward with hanging extra weight in front of your body (from belt). You can handle the heaviest weight this way; chest takes the biggest part, especially at the bottom of the movement : help develop the exploding power at paused bench. Triceps takes the majority of loads near to lockout but benefits from all the movement due to heavy weight.

That is my understanding and experience; I hope that helps. :)
 
I found when i was too wide i was getting weird clicking in collar bone and pain in shoulders. So moved to narrower, more tricep style.
 
It REALLY makes absolutely NO difference how you do your dips, just do them, heavy, light, low reps, high reps, leaning forward, staying vertical - all of that is going to account for very very very little when compared to the effect of good technique and sticking to a program.
 
Karak said:
I found when i was too wide i was getting weird clicking in collar bone and pain in shoulders. So moved to narrower, more tricep style.
Click to expand...

Yes, your right, whatever feels comfortable for you.

Generally, when we say 'wider grip' we refer the angle of your elbows, as the distance of the bar is pretty much given at the rack. What you do is in tricep style you try to pull your elbows next to your body, say keep your arms parallel.

In chest style you turn your wrist on the bar out a couple of degrees so you let you elbows go further from your body by 5-10 cm in angle.

The term 'wide' is incorrect, should never be close to right angle or so; just a bit wider then parallel to allow you to lean forward comfortably with no tension or pain in shoulder (elbows or wrists).

But as you pointed out it differs individually.
 
Shorr said:
Yes, your right, whatever feels comfortable for you.

Generally, when we say 'wider grip' we refer the angle of your elbows, as the distance of the bar is pretty much given at the rack. What you do is in tricep style you try to pull your elbows next to your body, say keep your arms parallel.

In chest style you turn your wrist on the bar out a couple of degrees so you let you elbows go further from your body by 5-10 cm in angle.

The term 'wide' is incorrect, should never be close to right angle or so; just a bit wider then parallel to allow you to lean forward comfortably with no tension or pain in shoulder (elbows or wrists).

But as you pointed out it differs individually.
Click to expand...
(emphasis added)

Never?
 
Chum said:
It REALLY makes absolutely NO difference how you do your dips, just do them, heavy, light, low reps, high reps, leaning forward, staying vertical - all of that is going to account for very very very little when compared to the effect of good technique and sticking to a program.
Click to expand...

This ^

I'm all for using other exercises to build up your main lifts, but imo dips aren't one where you can say: if my dips increase x% my bench will increase y%
 
I'm with Graham. They're a good exercise, but I've never noticed any correlation with bench press. Strength building isn't the only motivation for doing them either. For example, in Sheiko dips are pretty much only used for stretching the muscles. FWIW I do them with bodyweight only, usually 5 sets of 8, and do them with a forward lean as this gives the best chest stretching effect. Feels good afterwards.
 
I always did them as a double set after bench. One set as many as you can. Rest 30 sec and aim to do half the amount. Fast. Worked a treat.

I used the wider style.

Always found some nice carry over to bench.
 
I think unless you're incredibly fat, you should be adding significant weight
Even I add 40kg lol
 
Darkoz said:
Bench press is an exercise, not exclusive to just PL

FFS.
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FFS he was asking about assistance for the bench. Best place to ask is those that specialise in it. Just like the best section to post about how to ask blokes at the gym to help you with donkey calf raises would be the bodybuilding section.

This also shows how fucking stupid it was making separate strength and Pl sections. Just have one, aren't all PL posts strength posts.
 
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