Maximize Dip Technique FOR TRICEPS Growth | Targeting The Muscle Series

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[@TheRandomR00ster]

I love Dr. Mike's tip.... I mean tips

[@Doggomorph]

eh yooo

[@Doggomorph]

Dips hips lips pips

[@FartCakes]

Mikey's shaft is shorter than the tip.

[@drip369]

He's gonna love this comment

[@Madchris8828]

@A ROBOT WITH BIG JUICY TITS your username made me die a little 😂🤣

[@arthurlloyd5165]

Loving the Targeting the Muscle series so far Dr. Mike!

[@RenaissancePeriodization]

Awesome! There's lots more of these to come! - Dr. Mike

[@ivandelac764]

I use dips for chest because they MURDER my chest. I don't feel triceps no matter how I do them. That being said, as a coach - this is exactly how I coach my clients to do dips for different purposes. Good job dr Mike.

[@richardtrass]

I think dips are a fantastic chest exercise. Legs forward. Arms wide and elbows flared. External loading possibilities. And despite everyone saying they’re a lower pec targeted exercise I feel them in my inner, outer and mid chest. If they targeted the lower pec I’d avoid them as no one really wants overdeveloped lower pecs do they? You end up looking like you’ve got breasts😂.

[@majungasaurusaaaa]

The pec works as a whole. The whole only one part of the muscle working is bro science. If dips gives you man boobs then all the calisthenics guys who do tons of them and no incline pressing would have lagging upper chests. But that's not reality. @@richardtrass

[@SpaceMarine113]

@@majungasaurusaaaa i do dips my entire life, and nothing else for chest. My lower pecs are big, and my upper chest is non existent. The calisthenics guys don't have lagging chest because they usually do tons of incline pushing like pike pushups, handstand pushups, etc.. which i do not do.

[@xrp589baby]

weird..im complete opposite...i really struggle to feel chest in my exercises...i feel lots of shoulders, trics and biceps....no chest

[@SpaceMarine113]

@@xrp589baby are your arms bigger compared to your torso?

[@LordRocco777]

Rewatching over and over to help the algorithm, enough tries and I may get a free Full Rom-O’s T shirt 🔥

[@gnth9552]

At my gym, the dips bars are just like my water bottle: Always empty. Love the exercise and it's cool to be able to refine my form. Thanks for the video!

[@CHex.]

Dips for triceps and supination pulldowns for biceps are underrated AF. Those 2 are my primary exercises for arms and I love them.

[@JohnCThomas24]

@@CHex. agreed. Most exercises I've seen that move your body get you well rounded muscles. Gymnastic guys are apex to me

[@D.-NeverGoBack-]

@@CHex. that means you are doing em wrong. Secondary movers shouldnt steal the work. E.g. your back should get the pump and get the work done not your biceps.

[@DanPlayingGames]

@@D.-NeverGoBack- doing it wrong or just doing a variation that targets the bicep more? as long as they're injury free n making gains then no prob

[@rawadh94]

​@@DanPlayingGamesmaking gains in the wrong muscle? no thanks. i like to grow my back with back exercises, and biceps with biceps exercises.

[@fareedingram4626]

This guy is the best instructor I have ever seen!!

[@DrAJ_LatinAmerica]

Slow, deep, pause at the bottom. Then she said - "what are you doing?". But Dr. Mike said this is correct form....

[@Sports7764]

Haven't done a dip in years, bought a dip bar and could barely get 1. Thanks for the tips to help me work on getting reps!

[@golftourvan]

Just found this guy. Finally, someone that’s not a bs’r and educated!!!

[@klod184]

Would love to see a technique breakdown on cable crossovers. Especially in top or bottom positions. Thanks for the vid.

[@pratikharpale3521]

THIS SERIES IS JUST THE BEST!!!!!

[@stone49.1]

That pre-fatigue tip has helped me so much! Thanks Dr Mike!

[@joshmcgee8062]

Yo Dr. MIke..Just wanted to say ya boy wasn’t lying..got me some Versa grips and used them today for the pull sesh…them shits is nice. Completely different feel from straps…appreciate you sprinkling game the masses

[@clamum9648]

Turn them shits up

[@Madchris8828]

Dr. Mike knew I was doing chest today somehow. Dr. Mike is a psychic confirmed 😂

[@RedfishCarolina]

Doing dips like this combined with overhead cable extensions have really blown up my triceps. That slow eccentric is the key to making these work.

[@nickmcgarvey6463]

I fucking love dips. I went down a Poloquin rabbithole were he prescribed TEN sets of 2 with as much god damn weight strapped to you as humanly possible. That shot my strength and tricep size up a few notches.

[@DiegoRastalife]

Wtf I didn't expect that ending at all! 😅 I had to look twice to make sure I wasn't tripping

[@andythousand345]

Full Range Of Mike!

[@aesthetic__vik7890]

This channel is the reason I look how I look

[@abishekramsu3745]

Dr Mike you are the best 👍💯

[@BodyworksPrime]

Awesome tips as always. Being more upright and closer grip really does make a huge difference to the triceps involvement. Been doing mine to the extreme they almost look like a decline skull crusher. Makes it feel like the damn tricep's going to rip off the bone the stretch is so extreme (fingers crossed it doesn't 😂)

[@RenaissancePeriodization]

Yesss the decline skull crusher approach! - Dr. Mike

[@intersectedimplication]

Finger crossed,did they boom boom already?

[@Edward-rp9lr]

What’s annoying is that the dip bars at my gym only have one standard so there aren’t multiple dip bar options for people who want wide or narrow bars.

[@oesyps3]

Like always, super informative and funny!

[@annjacobs1298]

Holy shit, tried the feet forward form adjustment and it really lit up my tri's, fewer reps, but the soreness the following day was confirmation that this form adjustment was very beneficial.

[@jamesnightingale5448]

Great vid. Thx Mike!

[@skyarsenallll]

Good tips on the dips its also good to know ive been doing the right thing and keeping the dips at the end of the work out 😊

[@LeviNotik]

Good stuff as usual, doc. I had dips today so I implemented the legs forward tip. Had to cross them a bit since the dip machine at my gym isn't very tall (or the handles aren't very high), but definitely keeps you more upright and helps target the triceps more. Keep the tips coming!

[@marledanimefan7186]

You can try facing away from the machine so you have more leg room to put them forward or even tuck the knees up. It feels weird in the beggining cause you have to focus on flexing you quads a bit to try and keep the legs straight in front . So raising the knees forward its a good progression .

[@LeviNotik]

@@marledanimefan7186 hmm, thanks for tip. Will have to see if this makes a difference at all. Given where my grip is on the bars, there's actually plenty of room even facing the machine - it's a pretty "deep" machine. I didn't seem to have issues running into anything. My issue is that my feet touch the ground if I stretch them out in front of me.

[@LORDxCYBORG]

Thanks Dana!

[@Venom_Dvbz]

Thank you ! You have Great Knowledge ✅

[@justanalt4641]

Good video man, thank you.

[@spencerschubert5001]

If you hold a heavy dumbbell between your feet or knees, your legs won’t swing out behind you. Additional tip, sometimes it helps to get up on a box or stool, put the dumbbell in place, and then step off onto the bars… I do the same for weighted pull ups. For me it’s so much more comfortable than hanging plates from a belt that’s most likely going to ride up on you, give you a wedgie, or mess with your junk…

[@akshayanvekar797]

not kidding I literally was searching a video for this on RP .

[@sup3rduperadam557]

Great video, subscribed !

[@OSMTraining]

I've always heard not to pre-fatigued my triceps before chest because you wouldn't get optimal chest work before the triceps give out, but I like this idea much more, especially if your intention is to get the most mobility and strength through full range for the shoulder joint. It's a great idea to progress to to "bulletproof" the joint. Love the "great way to fuck your shit up" lolz

[@dimitris90schild92]

BEST CHANNEL EVER 💪💪HELOOO FROM GREECE! KEEP POSTING!!

[@HumanLikeMan]

Very detailed, thanks. Coming back from a neck issue so I'll try your suggestions but I'll have to use a resistance band since I've lost strength in my arm.

[@user-kt6fp8me6h]

Never thought to put my legs in front of me to target the triceps more - thanks for that info.

[@aaronpn9928]

Suggestion for RP meditation app? Whispering about triceps relaxed me instantly

[@mukadean1108]

Best tricep advice, thanks bro new sub💪🏿👁💪🏿

[@juliannalin19]

I finally got my triceps to grow after only 3 days of using your technique- slow eccentric/negatives, upright body, below parallel on the nautilus graviton back/dip machine (that’s the name I learned it as back in the day, 25 years ago). I was doing it the standard subpar way all these years, with not much visibility!! I binge watch all your videos and always super excited to try the methods the next day. Thanks, Dr. Mike- and God bless! ❤️

[@ancesthntr]

@Mike: thanks very much for not just this video, but your entire series on exercises for particular muscle groups. I am about a month shy of 63, and I just started working out again about 2 1/2 months ago after a very long hiatus, and after having gained a bunch of belly fat. I was never great doing dips, and less so now with the belly fat, but I have started doing them with some assist because I recognize that it is a fantastic exercise for the triceps and shoulders. I have removed a lot of weight from the assist, partly due to working hard, but also with some help from lots of protein, as well as creatine and Hmb. My triceps are definitely getting back into shape, and the results in the mirror are pleasing, though I have a lot of work to do in the future. As usual, this video was a great help, focusing on the actual biomechanics of strength training, rather than on the BS that is peddled by so many others. I really wish that the nutritional and biomechanical knowledge that we take for granted here on KZbin was available 40 years ago, I would’ve ended up a whole lot more jacked and strong. For all of you guys who are a lot younger than me, there is actually a future in which you can be healthy and strong. I have enjoyed going back to the gym, even if I am as sore as shit a couple days later - I know that is weakness leaving the body. Besides, you don’t just get health and strength benefits from going to the gym, you also get to see a lot of 20-something eye candy that is in fantastic condition. I’m wondering where all these gorgeous young women were when I was their age. 😜

[@ColFighter018]

I'm listening!

[@nickn2526]

Have trouble keeping legs out in front of me. To combat this, I use an assisted dips/pull up machine, with no load, qnd just the footrest to position feet directly below. Looks silly, but, keeps you're feet positioned directly where ya want and hits tris (for me at least) killerrrr.

[@gioiazucchero]

Thx Dr.Mike

[@RobinBanks780]

Dude is a unit

[@SeanDiggaNigga]

Sick vid braaaaah

[@osigma-5713]

Huh, how weird seeing you upload this today! First time doing full sets of BW dips in like, 1.5-2 years man. Chronic sternum/costochondritis/"Intercostal muscle inflammation"??? (Physicians lmao). Benching, flies and shit like is really good, (Hitting tons of PRs), but not dips. And finally, after SELF rehabbing and strengthening with them (benching, assisted dips, etc) and other isolation stuff for the chest, back, and shoulders, I am back to dips! Will continue progressing slowly rehab style for. P.S.: The gymnast style (L sit dips) are actually fucking hard tricep-wise (and the V-sits and other shit like that, which is extra hard on the rear delt too). But otherwise, harder to load, sustain, and fatigues the abs and the hip flexors (including your rectus femoris) too much, which could be good or bad depending on your goals. A good way to load the triceps and shoulder depressors if external loading is problematic for some reason. I'd work up slowly if new to them tho.

[@curkaszcukrasz5093]

Thx Dr❤️

[@Bendoverandgrabyourankles]

I didn’t see the end coming 😳 I haven’t felt like this since watching Broke Back Mountain 😱

[@RazorFox]

Seated Cable rows deserve a video.

[@Strengthandconditioning60]

I'm going to do these after push downs and fry my triceps. Even if I don't have anything left in the tank I and can climb up, do negatives and deep stretch at the bottom and repeat. This video has inspired me. Dips are one of my favorite exercises

[@jaimecayllante]

I love u Dr. Mike

[@theswede5402]

We got the Hammer Strength dip machine with moving handles, il try to implement some of this on it.

[@bills6583]

wish you showed this on the assisted pullup/dip machine

[@FitnessComedyParodyMEMECentral]

TIP of the day "DIP & PUMP" 😁

[@murtazahmed5770]

Sir, please please make a video on tricep assisted dips!

[@randolphstokes]

I was looking for that alternate exercise to target the triceps. To a degree, I want to do the dips first then extensions, as they take more drive to get them going well. Then I can do the extensions to failure. Then again, I'm olny doing 20 - 32 total reps for dips. I think if I can do more than that, I'll switch the order. Excellent complimentary exercise.

[@anderdiaz1551]

helpful!

[@takek7739]

Dr Mike can you do a video specialisation workout for the shoulder and forearms

[@Burkhimself]

Ever try the “impossible dip” ? Simply go down and “touch your elbows to the bar” and then raise back up. Pretty tough. 💪🏼

[@Johnkb2059]

In my opinion the straight bar dip you develop more usable strength getting over fences and do an obstacle courses

[@stevenwoodruff5936]

That Faygo shirt is dope doc lol

[@shadowlifter]

At the ens sounds like Mike Mentzer's Pre-Exhaustion technique. Mike said dips is the upper body squats.

[@gerrardxavier]

Dr.Mike , The pullover really needs a good video. Pullover video = guaranteed lambo

[@deanSidlow]

This Channel is awesome , what don’t you have a video on ? 😂

[@YMESYDT]

Hey Doc, could you do a dip video for chest focus? I get a phenomenal SFR with dips for my chest

[@isaiahertel7162]

His gigantic shorts reminds me of the style in middle school where everyone worse their shorts to their mid shins

[@jarjarbinks8954]

ayyo was NOT prepared for the ending lol

[@Necropheliac]

I was doing dips today and trying to get full range of motion. This is an incredibly difficult movement when you go all the way down and go all the way to lockout. Kind of like pull-ups, how people rarely go all the way to fully extended on the eccentric.

[@RenaissancePeriodization]

Yesss lots of people have illusions about how many REALY dips and pullups the can do! - Dr. Mike

[@prototype9000]

never lock out keep constant tension

[@captainhook155]

That faygo shirt is epic

[@richardtrass]

I put my legs forward specifically to target the chest. Hips back. Arms flared. Gironda style. Body like a V. I find dips to be in my top two chest builder exercises. And I don’t feel them in my lower chest at all. Inner and outer mid pec is where I get sore from dips

[@RenaissancePeriodization]

If you bend your hips, it's similar to pushing your feet back! If you keep the hips straight, you get more triceps in there. - Dr. Mike

[@richardtrass]

Thank you Dr Mike👍

[@PenumbraDweller]

Pushups for tricep growth please

[@PenumbraDweller]

it's been months since i requested this do not go to pushups for tricep growth isolate your triceps then hit dips

[@justinpasko3387]

Dr. Mike used to be a juggalo!

[@roebuckmckinney]

Dr Mike can keep his legs fully extended in a dip station. Some of us have to tuck our legs or our feet will touch the floor.

[@Fuckingboredrn]

Maybe try doing it gymnast style with the legs more forward. I'm not tall or anything but the dip station at my gym is weirdly low so I end up doing almost a L sit to get a full rom lol.

[@KanaalMTS]

Are you implying he's short?

[@jshoe9513]

Try using the assisted dip/pull up machine

[@spoo4620]

Like the ending lol

[@pietakker6289]

You are a fucking legend ❤❤

[@Ale-li7th]

What do I do if I already do dips in my routine for chest,should I do dips again or try a different exercise.Since I do push/pull,it would be during the same workout.That’s why I’m asking

[@ferdinandfocus489]

How does Creatine supplementation work? Isn’t it broken down to amino acids in the stomach and then those amino acids are used to make Creatine again for the muscles? If so, wouldn’t larger proteins containing the same 3 amino acids in Creatine as well as other amino acids have a similar effect?

[@urizen2000]

LMAO- curveball ending coming in hot!

[@Wtb_skill]

dips into ons, wasn't expecting that;)

[@1995Blackrosedying]

Dr Mike, if we lean forward and get the chest involved, will it still be pretty effective overall for developing the triceps?

[@jackt9857]

We need another children books story time!!!

[@archerxo1]

FAYGO! Best red pop and root beer! Michigan staple.

[@Horhey619]

Would these count for tricep AND chest volume during a mesocycle?

[@theFitProfessor]

Hi Dr. Mike. What do you think about bench dip. I feel I have a higher SFR witht this exercice.

[@JohnDoe-wz7lw]

Any tips for those with a fucked up AC joint? I found today out my shoulder pain is due to degenerative arthritis in the joint. I'm only 32 and I can barely even workout now.

[@scotlynhatt]

The legs out front was a big John Meadows thing.

[@scanasbaz]

Yes but mainly to target the chest not the triceps if i remember correctly

[@richardtrass]

Legs forward for chest. Disagree with Mike here

[@ryanfrancis3839]

Word

[@lemon265]

Thank you so much! Gonna start doing Dips with a wide grip and shifted forwards c:

[@goody4715]

i’ve always been curious on how to program supersets in a mesocycle. how do you track it and would it only be used on the last week of an accumulation phase?

[@Wetterwet]

If you start with them in your Meso, you end with them. They can be hard to track. Dr. Mike and Dr. James have gone over this in a few q&as as it has been asked a few times. I learned SO much binging the Q&A playlist on here.

[@RenaissancePeriodization]

We'll have a supersets vide out in a few weeks! - Dr. Mike

[@goody4715]

alright. appreciate you both, thanks

[@Wetterwet]

@@goody4715 1:47 on the q&a uploaded today with Dr. Mike and Mr. Feather answers a myo rep tracking question that will probably answer your question.

[@deadandbored]

dr mike ASMR series when??

[@alejandrocerezo8399]

Question: For triceps exercises in general and dips in particular, is it good to go in more than a 90º angle? Is it only in dips where it's recommended as long as the elbow is fine?

[@raziel8587]

Team full rom

[@RenaissancePeriodization]

It's actually way better to go below 90 to get the full strength! - Dr. Mike

[@TommyEgan.7]

Dr. Mike, how can we warm up the triceps to prevent the elbow pain ? I'm ok once I'm warmed up, but if not... I always feel pain during my first two sets.

[@williambreeze2659]

I'll have to try doing a tricep exercise before doing dips. 🤔

[@bripz3378]

Sternum pain after doing dips? Is it because of going to low?

[@timmian85]

Hi doctor mice, im vertically challenged at 5'8, can i still do dips or will people laugh at me when i try to climb up to the bars??? plz respond.

[@dandeveny4513]

Why/how does pausing reduce injury risk? It is advisable at the top of a pullup too? (and/or bottom)

[@danbra2105]

I think it has to do with Stretch Reflex. You kinda unload the joint and guarantee that the muscles takes the load mostly

[@davideivid82]

It's a shame that Mike hasn't talked about the correct position of the scapulae or the rotation of the shoulder joint...

[@domepiece11]

Awesome dip apparatus. Most of the time, they are too low, so you really can’t dip without bending the knees back.

[@danielkanewske8473]

Any recommendations for those of us with shoulder mobility issues?

[@richardtrass]

Yep. Probably don’t do dips. Certainly don’t if you feel pain doing them. I love dips. For chest. But they’re not for everyone

[@JLM1PB]

the end made me laugh

[@DiskoKDiskoL]

Waiting for the chest version

[@wilb8893]

Going to guess its basically the opposite: 1. As wide a grip as you can do comfortably and still get a full ROM 2. Kick your feet back to make it a pec dominant movement 3. Go slow, pause at the bottom, and keep ROM as big as you can 4. Pre-exhaust chest with something like cable flys

[@DiskoKDiskoL]

@@wilb8893 yeah yeah I know all that but still waiting for Mikes additional tips

[@___whateverr]

@@wilb8893 you need to hinge too and keep your shoulders up