8 Dips Mistakes and How to Fix Them

[@WolfCoaching]

0:13 Opening remarks 1:14 Mistake #1 - Not enough Range of Motion (ROM) 2:58 Mistake #2 - Too much ROM 5:31 Mistake #3 - No eccentric control 7:09 Mistake #4 - No standardized ROM 9:25 Mistake #5 - The myth of the magical grip 12:11 Mistake #6 - Worrying about head position 13:37 Mistake #7 - Leaning too far forward (for the “tricep dip”) 15:50 Mistake #8 - Going too heavy or too light 18:41 Concluding remarks

[@andreatroina]

You're the man

[@ninjaknight4486]

King behavior

[@derinko]

Héroe sin capa

[@julianbomers]

You’re a legend man

[@dogg92]

Hardest method to get likes

[@Xwillywonka]

In my honest opinion, RP easily climbed to the #1 spot of YT fitness channels. RP, John Meadows, Coach Eugene Teo are my top 3. Thank you so much.

[@tommosseri2815]

Great series, could you do bulgarian split squats?

[@zaahidmuhammed7770]

Definitely

[@joafus]

HE SAID IT

[@gxtmfa]

I see that my fellow gymless pandemic bros are also curious about how to in shape with limited equipment.

[@jcarr1399]

Yes, I fckn suck at those!

[@connorman1993]

That would be sweet

[@tylerlegare2668]

I’m completely blind and I find this video extremely helpful

[@tylerlegare2668]

Singingdancingmuscleman no I use voice over and Siri on my iPhone

[@TRIIGGAVELLI]

@@tylerlegare2668 But how do you use a phone? Its smooth, or is there some type of feedback that you have to let you know what you're pressing?

[@berosar]

theres actually a little bump on the J and F key on most keyboards so you know where to place your fingers blindly

[@onurbole7921]

@@TRIIGGAVELLI Yes. My uncle once brought me his phone and said something was wrong. I checked it and it was the most bizarre thing ever; you press on something and then you are told what you are pressing. Keyboard shows up, you press B and it says you are pressing B but nothing shows up. You press on an app and it just reads the app name back to you. I wanted to switch it off, it told me I was pressing to switch off but it wouldn't shut down lmao. After a while it became the most nerve breaking event of my life and I was laughing hard out of control. Then I figured you had to press twice or hold it (don't remember which one) after you were told what you were pressing. I used the phone in this way (it was hard), checked the settings and realized it was blind mode. Suddenly it all made sense. I didn't even know such a mode existed.

[@kevinnistor1954]

Same

[@RubenFRS]

There's a clear pattern to these videos: - Appropriate range of motion - Standardised range of motion - Don't go too heavy/light - Controlling the motion (concentric/eccentric) - Ignore bulshit bromyths, do what's comfortable and feels best for you

[@Tarek-tm9jd]

💯

[@john-mi1ud]

and this is what really works...

[@ohfuffy4870]

push really hard on the concentric, not so much controlling rather producing a shit ton of force for the concentric

[@Chazman2705]

I always assumed bromyths were backed by scientific evidence

[@angrygoldfish]

"I felt it in my soul a lot." My new internal catchphrase after a heavy lift.

[@Eli-el7mr]

i laughed my ass off when he said that. Mikes jokes almost always come out of left field for me and illicit at LEAST a smirk and a sharp exhale.

[@JCrushFitness]

i felt that phrase in my soul

[@DrSwole]

Dips are an underrated movement - great tips!

[@wdadwawdadawdwdwa4133]

dr. swole is an underrated youtuber

[@xTigerWise]

great dips*

[@richardtrass]

Mike. Would agree on everything IF this had been called “tricep dips”. But chest dips are a different and merited exercise in their own right which you seem to discount. If you focus on chest you should lean forward, flair elbows and grip wider etc. Then it becomes chest priority and triceps secondary. For me chest dips are a fundamental chest builder and I’d favour them over tricep dips. You do acknowledge chest a bit I’m this video but you seem to be saying dips should predominantly be a tricep exercise. I disagree. There are two distinct versions of dips. Chest focused and tricep biased. I sill think you’re awesome though. Pretty much the first time I’ve disagreed with you on anything. PS full body 6 days a week at the moment. We probably disagree on that too... 😂

[@neilpollack3514]

@@richardtrass I agree. I came here because I’m still working out from my apartment. It’s a lot easier to add weight to dips than pushups. I’ll do weighted dips for lower pecs and I’ll switch to a reverse grip when I do my feet elevated pushups to hit my upper pecs.

[@gxtmfa]

@@neilpollack3514 same, except I didn’t realize how much dips hit triceps vs pecs. I was relying almost exclusively on dips/ weighted dips for a few months before I realized something looked “off.” My chest didn’t look terrible, but my triceps got yoked while my chest just got “toned.”

[@fritzb.3978]

“Perseverate”! Not only am I my making my dips better, but my english as well. 🤙. This is also why I watch doctor Mike.

[@johnrosson7425]

I felt that set in my soul. Great description of 5x5s.

[@glendreesen4934]

"Did you feel that in your quads? No I felt it in my soul alot." haha what a true statement.

[@noahhan5062]

The video I never knew I wanted but always needed. Big thanks for everything!

[@biglabrador]

Dr. Mike - I hope you could do a similar video dissecting the squat, addressing issues like "to sit down between the feet or to sit back", does it really matter whether you break first at the knees or at the hips or at both joints concurrently, etc. Such a complex movement, so many possibilities. Thank you for the informative videos

[@budah2396]

Great information.I had to like and subscribe. All the way from South Africa, Soweto 🇿🇦

[@alexandercastillo4444]

Love your videos, after training for close to 30 years I comento find out that I barely knew anything.

[@fritzb.3978]

This blows the AthleanX video on Dips out of the water. It put the “science back in dips”

[@TanThighsYum]

Yeah he sucks, he's for beginners who don't know any better. I know from personal experience haha.

[@subhaanshahzad2377]

I can’t lie this video is the real deal literally 100% correct information

[@mohammadadaileh6218]

Thanks! great content and great series! I would like to see the face-pull in the series too

[@deathspank9573]

I wonder what the reasoning is Mike has for preferentially targeting triceps with this exercise. His other dip technique videos are for targeting triceps as opposed to chest. I want this primarily as a chest exercise with some front delt and triceps work, i don't want to target my arms in preference to my chest. Is it that he feels dips don't warrant a chest focus because other exercises are superior for that purpose. I will say this, having only recently started doing dips i have felt activation in my chest better than any bench press or push up variant. A definitive burn and pump in my lower pecs.

[@Romanuno]

wow, Mike does read comments! Thanks, Dr. Mike!!! Great tips as always!

[@DuaqsToir]

This series is gold it helped me so much

[@731silva]

Appreciate this video id do complete range hands right under or close to my armpits to complete lockout and id feel it in about the middle of my chest

[@deansaylor9164]

Like to hear a good refresher on my favorite exercise I’m 59 been doing regular and weighted dips for decades.

[@applegravy5418]

THANK YOU!!! I’ve been wondering why I was having pains in my elbows while doing dips but I don’t get elbow pain when I do bench press and I honestly think this is why I definitely went way too deep on my dips thank you!!!!

[@cosimomarconcini8862]

This videos are absolutely gold, thanks you!

[@Shadow-bs1iu]

Great video. Since getting heavier as I’ve got older it’s been much easier to make many of these mistakes, due to the generally high demand of this exercise. Excessive depth is definitely an error, like to feel that stretch but if I’m honest it’s actually omitting tension right at the bottom and not allowing the ascent. The ‘slip’ you mention here was perfect for the mind muscle connection in future training sessions. I’ll be on the lookout for this

[@kaelw4]

Ive never laughed more during a gym video than i did during point 6, just found this channel yesterday and i love it

[@ethantrainingyt]

Its like a set of 5 on squats, felt it in my soul alot 😂😂😂😂😂😂

[@MrDevinferreira]

Thanks Mike and Charlie for this fantastic video on dips. Every time I see Charlie I am blown away by the size of his legs. Their huge! Charlie share some knowledge on your mindset and approach to when you train those tree trunk legs

[@MrCmon113]

Just started dips today. More for strength than for looks, but it's still good to know why I felt my shoulders and not so much my triceps.

[@bronxlords]

I do regular dip half and quarters as a former gymnast, one thing I learned is never lock your arms up. You will fuck up your elbows. Stop slightly of a lockout.

[@farhat5325]

Gotta appreciate these videos and even more dr Mike's humour 👌

[@graham1034]

Still a lifting noob and I'm definitely leaning forward too much. Can feel it a bit in my triceps but also a fair amount in my chest. I get to barely more than a 90 degree in my elbow (similar to in the video) so hopefully I can go lower once I'm not leaning as much. Thanks for the video as I've been wondering what I'm doing wrong as it seems too easy without really fatiguing my triceps.

[@vasilen17BG]

Honestly the 8th tip(15:50) is the best tip I've heard till this day. Anyone that has tried weighted dips knows how unstable you feel when doing a set of 3/5 with heavy weight, you are basically focusing on moving the weight up and down, and how stable, safe and the exercise overall feels great in the 12-15 rep range, you feel the muscle, your form is great, minised chance of ingury! Salute to you, Mike.

[@cyruscruz90]

9:11 "How many dips was that? add up all the area under the curve of movement." haha love the science/nerd jokes [hard to get for a lot of people.]

[@Deciden0w.]

I totally use dips more for chest but I'll incorporate some tricep training to aftet this video. Good point about not going brutal heavy. I see no point of doing that specially since your shoulders can be in danger in that position

[@wdadwawdadawdwdwa4133]

love the series, great clip!

[@georgetroullhs5231]

Very nice and helpful video thank you!

[@Pletzmutz]

If I had to add something, I'd say it's important to engage your lats and fix your shoulder blades in position if you encounter shoulder troubles.

[@INekroidI]

Just a simple: Thanks i always felt dips in the shoulders and they didn´t feel good at all - with the leaning back its a way diffrent thing :)

[@krankin88]

Either you guys are getting bigger or that building is getting smaller. Great series, thanks as always.

[@TruthFLA]

No one can ever accuse this person of not being knowledgeable.

[@alperenozen7582]

Thanks Dr., I have asked for it.

[@Smokeflink]

These are so good! Keep them coming mates

[@michamarzec8508]

I don't know if I watch your videos because its good to learn or its a god comedy. As always best.

[@KoffeeKev]

This video was super helpful, gonna use it for my ring dips.

[@Camarija]

I lost it at 13:06 , and I think Charlie started cracking up there too! :D

[@Sharkyktc001]

Reckless disregard for the 'Shirts stay on, thank you' sign behind Charlies' head

[@RobertWadlow292]

I started doing dips recently with a bit of shoulder pain at first that resolved somehow when I started doing them more. Good tips. Do you think getting stronger doing dips will transfer to a bigger bench press? I'd speculate it would because there's a similar range of motion for the triceps. Thoughts?

[@bennconner1195]

I am sure the chest is the prime mover in the dip.

[@NicolasAlexanderOtto]

Would be super interesting to see Dips for chest development. Somehow I always feel it way more in my chest than Trizeps.

[@FrancescoCelauro7]

Yes me too, I don’t know if it’s my proportions or technique but the chest is definitely the prime mover, and the stretch in the bottom is nasty. Great for triceps and shoulders but chest is the most stimulated

[@DadLifting]

“...then that’s your shit!” Such straight talk, love it!

[@justinmartin9140]

Thank you 🙏 this really help💪

[@stateofnomind]

Helpful, thank you.

[@surrealistidealist]

No matter what kind of form I try to use, I always feel dips much more in my front delts than in my triceps or chest. Any guesses as to why this might be?

[@mattybt400]

If you can try a wider grip (V bar) or face the other way. Otherwise it's not for you.

[@nakkimunat7153]

Try to pack shoulders back and down, breath and brace correctly. Leaning forward more might help.

[@surrealistidealist]

Thank you guys!

[@raken93]

Mike’s crude sense of humor will catch you off guard.

[@adf2M]

These videos are AWESOME!

[@junkmailas2021]

Legend has it Charlie is still doing dips to this day.

[@nicholasparis5281]

Excellent and helpful video! I can personally vouch for what you said in the end; I do 10 sets of 20 free weight dips in between supersets of various angles on the bench press (incline to decline or visa versa to change it up), and if I want more pump, then I simply shorten the time between sets, or contrarily, If I’m reaching failure too soon towards the end, then I simply give a few extra moments (burn plus control is my key). For added toughness, add in sets of chest butterflies in between the benches and dips. (You’ll be a machine in no time!) I also always SQUEEZE the heck out of the tricep at the top of the motion, but now I’m also going to try to incorporate more slow burn control on the way down thanks to this video. Cheers!

[@nefariousnilbog]

I can only do band assisted but I do love doing them.

[@atlasvibes969]

I use to go really deep with heavy weights and ended up injuring and f***ing up my shoulders. My left side of my shoulders has never been the same. I suggest to just go parallel or slightly below parallel.

[@RickySterling]

I love this series.

[@TheEddiedash]

👍🏼👍🏼 Hoping for a barbell overhead triceps extensions video 🙏

[@Croissantrophy.meme.channel]

Allready done kzbin.info/www/bejne/e6qwZqmpaZKNgc0

[@r.lohengramm8709]

Yes you absolutely cant wait for it, didnt even bother to search for it.

[@TheEddiedash]

Are you baseing

[@sebagloup]

I get some really weird hefty pain along my sternum after doing dips...im confident after watching this my form is fine...what do?

[@johanneslarsson4280]

Stop doing them i have heard of sternums cracking

[@benpalmer811]

Try to make sure your back/spine is straight and you are not bending forward. It helped for me at least.

[@r.lohengramm8709]

For me, 50% of the time im doing dips i am fine, the other 50% of the time something is in pain. Shoulders, elowbs maybe even wrists... I always do them the same way, sometimes they hurt sometimes they don't. If they hurt you all the time, ditch them. There are a lot of other triceps exercises to do.

[@nllc9779]

When I was younger I used to do alot of dips and felt the same thing you're describing. I stopped for a few years and replaced it with different exercises. The pain never came up during anything again. I then started doing dips again and they felt fine at first but then I would feel that pain during pushups or randomly just getting up from a lying position. So I stopped, and no pain. My form was perfect so it wasn't that. But now I just do machine dips and I feel fine and get a fantastic tricep pump. Occasionally I will do weighted dips but only every 2-3 mesos and only for one meso in the 5-10 rap range. Any longer and I start to feel pain.

[@elrondlariel6524]

In my experience it's related to the one thing that wasn't covered in this video for some reason: you need to retract and depress the scapula, shoulders back and down, chest out, throughout the movement but especially during the descent.Charly even does it here during every correct demostration. A noticeable cue that tells you that you're not doing this properly is that your shoulders roll forward in the bottom position while your chest caves in.

[@josephfaught1993]

Me:" Did you feel it in your lats?" Dr. Mike: "Nah, I feel it in my soul a lot..."

[@Swollpool]

Mike is literally the coach I want to be. But with a masters not a phd lol

[@Cheburak-guitar]

good stuff!

[@Justus_Justice]

Thoughts on ring-dips vs. dips on handles?

[@future62]

Charlie Jeung! I remember him from Styleforum! What's up bro

[@_sacredseven_]

I mainly do straight bar dips with a few sets of parralel bar dips at the end. But they absolutely crush my shoulders, and I barely feel them in my triceps. I do sets of 15-20 and a couple 10s at the end.

[@d3dennis]

How come i have'nt found this channel before now? WTF this information is so good

[@JIPMKWA]

Great video, funny as hell too

[@gricius]

any recommendations on leg position and any ques for the hips and glutes? I once saw an old school video of Kevin Levrone keeping his knees high

[@nygeek6471]

Underrated exercise

[@hershdawgmusic]

Do them on rings for extra pain.

[@440s]

There is an awesome isotremic, hold the up position, body straigth and lean back, your triceps will burn...and well, if you look for triceps and not chest, I think the best advice is to dont do it hollow, dont obly retract the scapullas at the bottom but mantain it trough the whole movement

[@anthonya0495]

Any advice on shoulder blades - do you drop shoulder blades What about the scapula position should you retract

[@ethantrainingyt]

Great video!

[@foryourhealth2052]

I had to google what perseverate means to realize that I often perseverate

[@Cuzjudd]

John Meadows advocates partial range on dips

[@dayane2755]

You’re awesome 👏🏻

[@jjredbeard9783]

love this content and as a bonus LMAOO bro this is hilarrious

[@RDS_Armwrestling]

Damn Doc Mike really do be passionate about dips 💪💪

[@2shifty]

How about a video on Bulgarian Split Squats?

[@gsw2305]

"Some of them were fuckin' deep.......some were not." -Mike Bros-raetel LOL. Love the imitation voices recently - keep up the great content! Very informative.

[@SFRB1187]

The combination of Charlie‘s facial expressions and Dr. Mike’s creepy coaches voice at 12:55 is pure comic gold 😂

[@yoelmorales208]

Good video

[@RaoBlackWellizedArman]

Dips are one of my favorite exercises and I can load them heavy... much heavier than it looks like I can! I intentionally lean forward for lower chest development, but honestly I only feel it in my triceps lol I wish I could load my pull ups as heavy as my dips tho.

[@dwaynecunningham2164]

I LIKE MIKE.

[@owenmckenzie6916]

Would you count tricep dips as part of your weekly chest volume? Or if executed correctly does the chest not assist enough to go towards its weekly volume?

[@LowBackPain94]

Bruh I feel like youre listening to my workout convos. Every video has been related my workouts and convos I have in the gym lol

[@alliellioxenfree]

"I felt it in my soul a lot..." 😄🥴💯

[@mcpartridgeboy]

ahh so a wider grip does chest more and a narrower grip does triceps more ? ahh that makes perfect sence, thankyou, the gym has a wider and a narrower grip bar so ill definatly use the wider grip if it does more chest.

[@patrickstevenson9182]

great video.. also lol at the dr making profanity sound like jargon

[@sqd8r]

Charlie doing the Carol Burnett - Tim Conway losing it.

[@zg471]

For these last three months with no gym access, I've been using dips as my hard compound pushing movement (push-ups too). I couldn't do dips very well until this gym break. I found some parallel bars outside at a park and have been working at dips and finally feel pretty good and stable with them. I'm in the 6-9 rep range right now. When I dismount on my last rep I do feel a sharp tinge in my center chest. I assume I'm getting a lot of activation there? At least it's not pain in my shoulders! Anyway, I've been enjoying dips more and more as I become better at them. I've been leaning forward with them with the intention of hitting my chest and shoulders more (feels like it makes the movement more compound). And I was of the understanding that being more upright was less ideal for my shoulders.

[@Txb4g]

I guess upright is more for triceps "isolation". Maybe you could try to improve both, leaning forward and upright. If you still can't go gym I'd do leaning forward with additional weight (maybe backpack with water bottles?) and keep 5 to 10 reps for chest/shoulders. Meanwhile for triceps do upright just body weight but higher reps (if you can, ofc). You could also add declined push ups (feet on the bars).

[@mcpartridgeboy]

I want the dips to do my chest more though, so is it a waste of time doing very deep dips, also if i cant do 8 reps is it better for muscle growth to do say 4 or 5 deep reps or 8 90degree reps ?

[@r.lohengramm8709]

Hey Mike, if going super deep on dips is a problem (if we are going so deep that we lose all the ability to produce force) isnt going ass to grass on squats the way you do also inefficient? Doesnt the ass to grass position limit our ability to produce force quite a bit there as well? Thanks.

[@g3rm]

Going too deep into squat will limit your ability to push weight back up but it also activates more muscle. So for hypertrophy you'll go ATG but for PR attempt just below parallel is probably better.

[@MuEnViFitness]

@@g3rm it is fine to PR in the ATG squat if that is the one you train and care about. Regarding the original question it is the same deal with the squat, just dont go so low than you feel the tension shift out of your muscles. You can go as deep as your body allows you and just load every structure BUT the muscle if you just hold passively in the bottom. The thing is, just dont lose tension in the objective muscle/muscles

[@g3rm]

@@MuEnViFitness I agree. Everyone can train however they like. My point about PR was for someone who really cares about the numbers.

[@sergiootero5904]

"Not really, I felt it in my soul" 🤣🤣🤣🤣🤣

[@ellisufc]

I was like 180lbs and could bench 335lbs and had pretty lack luster pecs, i didn't start growing decent pecs until i started doing dips with much more volume and frequency.

[@onurbole7921]

Did you try high volume / more frequency / less weight on the bench? There is no reason they wouldn't work also.

[@yawfakou6669]

Thankssss