This is an unofficial follow up to WB’s article on pullups. The pull up is not alone when it comes to bad form that will not only limit results, but can also hurt you in the long run. We have dips as part of the required workouts during Phase 2 and beyond so knowing the difference between Triceps dips and Chest dips is crucial. Also, you see bad form all the time when people try to do chest dips so lets get all that shit out the window.
Triceps Dips
People tend to have an easier time with triceps dips for some reason. They’re a bit easier in my opinion than chest dips and you’re less prone to fuck it up. Like we’ve said forever here, you need to have mind muscle connection. Your triceps should lead the lift. With triceps dips remember to:
- Keep your body upright
- Keep your elbows in closer to you
- Lower yourself slowly and controlled, think about your triceps being burnt while doing it.
- Keep your core tight and back in a locked position, only your tris should be working this lift
- Keep feet below you
Chest Dips
Notice the SLIGHT lean forward and Joe’s forearms are vertical.
These are a little more tricky and you can screw it up. I’ve found the number one things people do wrong is lean too far over and end up putting way too much work on their front delts. Dont do this, a small amount of lean forward, just to get your chest low enough is enough. Also, your forearm should be straight as an arrow vertically. Once again, you’re moving with your chest, not your arms. Remember to:
- Lean forward, keep your back and core tight(VERY IMPORTANT)
- Elbows can flare a bit but not all the way out. I do it at around a 35 degree angle
- Slow movement focusing on your chest
- DONT HUNCH OVER
- Keep feet behind you
Now that we’re clear on dips, get out there and kill it guys
-J. Nyx