WHY You Are Doing Dips WRONG (And How To Fix It) Ft. Alberto Nunez

[@OmarIsuf]

Have dips never felt right to you? Give this a try and let us know how it goes in the comment section! What do you guys want to see next?

[@bilalsyed5310]

U dipping ur u know what in Jazz

[@gilbertogonzalez6462]

OmarIsuf brachialis workout

[@2fistuppercut663]

For me, all 3 exercises destroy my shoulders. :(

[@albiebaggins8644]

Instructions not clear enough, calves ended up growing

[@TrayCaddyyy]

OmarIsuf I ordered a dip bar for my squat rack, so I'll definitely be doing dips this way. Thanks Omar and Alberto!

[@Vectal_]

Clearly no idea what your talking about... here's how to improve your dip: 8 oz cream cheese, softened 8 oz sour cream 1 small can (4 oz) chopped green chiles ⅓ cup Bacon Bits ¼ tsp garlic powder (although I use ½ tsp…I like garlic!) Mix all ingredients together and allow to chill for at least 3 hours for the flavors to blend. Top with additional bacon bits right before serving Serve with crackers, chips or raw veggies. (Doritos are best!)

[@jumpmancw]

this guy dips

[@Menaceblue3]

Thanks for the recipe!

[@frankheck2854]

use real bacon, not that bottled shit

[@KXP70]

What's the vegan alternative?

[@BD-fi2wn]

But you seem clueless about calves training.

[@aesleticphysiques4729]

Instructions not clear - performed 1 set and got a calf pump

[@kakashihatake4180]

you must of did them REALLY damn wrong to get calf pump.

[@Delta3angle]

Kakashi Hatake says the guy with small calves

[@nvmffs]

Stop holding a dumbbell with your feet. That's isometrically training your calves. Use a weight belt instead.

[@royalwolf7603]

You're doing it upside down

[@jhonjohnjonjondoe5011]

lmfao why did everyone besides Royalwolf 7 take you so seriously? you have to stop using your calves to push your body to lock out. Did that help you coach?

[@wdimagiba]

Alberto looking like an alternate version Omar from Earth One who doesn't eat carbs.

[@gottfriedosterbach3907]

quWESTlove Our lovable OmarIsuf is from a world where it is impossible to identify their ethnicity. OmarIsuf hitched a ride on the back of the Rock.

[@killerwaspy1303]

@@gottfriedosterbach3907 to this day I still dont know what he is

[@johnkaya]

@@killerwaspy1303 Turkish

[@mikah.3706]

All I see is two Omars.

[@lalom9443]

Mika D. LOL

[@iJorgePaz]

I see for omars

[@commentconnoisseur1001]

I think it's an after-effect mirrory thingy

[@LeZemyr]

Holy shit. I did this on my desk chair right now and it felt amazing. I always had sternum pain when doing dips. Thanks!

[@OmarIsuf]

BRO THIS IS THE MAGIC RIGHT HERE

[@commentconnoisseur1001]

SHOOT I ALWAYS GET STERNUM PAIN THIS IS THE VIDEO

[@drygordspellweaver8761]

"Sternum pain" is only temporary and is actually the rib cage expanding. It's what gives your lower and inner pecs definition and separation. Most people avoid going through this phase and is why they have crappy pecs (looking at you OMar!)

[@TravLong]

Drygord Spellweaver WHY ARENT YOU TYPING IN CAPS???!!??

[@akfitness8894]

Great tip! My first injury was my shoulder by performing dips wrong 5 yrs ago. Another tip for beginners, use a resistance band or only do slow negatives👌🏼

[@MatiasStrengthCoach]

Dude I saw the bandana on the thumbnail and I thought "when did Omar got ripped?"

[@OmarIsuf]

:CCCC

[@roof1975]

Same! I saw lean arms with vein and I was like, whoa, he got ripped quick!

[@chancekiki8488]

Performance Fitness same

[@user-wf6xd3db4i]

Please don't get ripped omar. That's stupid

[@MatiasStrengthCoach]

Dont worry he's bulking. Super strong Fatmar Isuf coming up ;)

[@Ninjachicken20]

Did you just assume my dip form??

[@nvmffs]

Triggered?

[@njgolding]

I had pain doing dips and was about to give up. Reverse shrug and retract my scapula completely fixed the pain. Thank you!!

[@iAmJeffReYY]

nunez and silent mike are two of the best additions to the channel. alberto is god send for many of his tweaks to certain exercises -- always worth while always insta-click. thanks for the info and video

[@CamerOneiric]

I love dips, I love the sensation that comes with firing up the triceps. Absolutely essential movement during a bench press session for me.

[@unknownseizure]

The dip is an amazing exercise. Just by adding them into my workout routine, I've gotten a lot stronger

[@aname3504]

Gomu gomu no

[@patrickstopka9528]

Do I need to grow my hair for a year and wear a bandana to successfully execute the dip?

[@AD-zs9cc]

Patrick Stopka it's almost been a year since I began and I can confirm that the Bandana is the variable that changes everything- keep growing man

[@TravLong]

Im bald so I use the bandanna on my pubes. Does the trick

[@XxMadnessXx]

No but it’s recommended

[@josearmenta4386]

YES!

[@tadelom9]

Aaah I see the bandana, Alberto is slowly turning into Brosef. Great vid btw, will give this a try!

[@alexrobertbrian]

Dips can make the chest look so damn impressive!

[@colinriddoch7409]

love this, will try tomorrow even though I am supposed to squat. this video series is amazing, its helped me a lot.

[@sang7873]

most thing I learn from this channel , always retract scapula in almost every movement.

[@user-KD6-3.7]

bruh looking at this video and then seeing how far alberto has come nowadays is crazy

[@thommygunn2673]

Awesome vid OMAR and Alberto 🔥🔥

[@dr.psycho5606]

1# tip to do dips without pain and feel it more in the chest is to depress the scapula as you do the dips aka don't be in shrug position while doing dips

[@stevena8719]

Some people claim this, but that causes me tremendous shoulder pain. By shrugging and letting my scapula elevate I can’t work up to very heavy dips with no pain

[@danieljahn2027]

Reverse shrug cue was genius. Worked my calves.

[@GrimbleSkulksnare]

ahhh... I remember when I did my first dip, my sternum snapped and had several days pain in the middle of my chest, what I recommend its to get stronger triceps, also like it's said in the video if they don't feel right don't do em, till you get stronger. Now I got no problem even if I do em for my 5-6 workout.

[@JorgeGonzalez-sx7fk]

Vangel i had a similar issue with my sternum and dips as a noob. After getting a lot stronger i could comfortably do them for 1rms if i wanted

[@GrimbleSkulksnare]

Jorge Gonzalez exactly!

[@anselmoufc]

Vangel This sternum pain is normal when you are beginning doing dips. It is a tough exercise, because you have to lift your own weight with only your arms. It is not recommended for beginners. You should get stronger first by doing bench press. When you are able to lift 90% of your own weight in bench press, you are able to start dips.

[@GrimbleSkulksnare]

Anselmo Ramalho it was about 5 years ago and it wasn't just sternum pain, you heard a strong CRACK and couldn't breathe without pain

[@louiscalvert1431]

Feels goooooood when you already do this. Always good for a reminder though. Always more Nunez! Biggest motivation for me for natural bodybuilding!

[@kakashihatake4180]

Wow this literally complete genius!!! Not only is this safer but you'll activate the lower traps as well!

[@enricogarro5884]

Probably the best tips regarding dips That i ever Heard!

[@AdamIsMyNameO]

I've heard that the best way to dip is by putting my hand up on yo hip, when I dip. Only then can you dip and, as a result: we dip. Thoughts?

[@cousinearl6846]

Dips are the only horizontal pressing I'm doing at the moment, and this tip does immediately impact how the movement feels in my shoulders

[@TheHammerIRJ]

This right here! Never could do dips because of the shoulder instant shoulder impingement. Now I'm finally able to dip.

[@serban2139]

I don't squat cuz it hurts my knees, you mock me. I don't deadlift cuz it hurts my back, you mock me. I don't do dips cuz I get sternum pain, it's all cool bro, just skip it.

[@moofilms]

My whole body hurts every time I do dips. *edit: dip. I can only do one 😅

[@OmarIsuf]

Honestly give this a try to see if it helps, I myself have had problems with dips (hence the lack of videos on them). The tips Alberto showed in this video combined with a few things I've learned in the last year have made them pain free.

[@moofilms]

Will do! I'm hoping to work up to doing 20 dips someday!

[@Mylada]

Maybe it is because you can only do 1. Imagine what max bench or squat feels like. Not very good and even worse with unadequate warm up. Get some bands or do dip variations.

[@moofilms]

That's a good point; I was being slightly sarcastic, can do a couple dips, but yeah, hurts like I'm doing it wrong.

[@atrizzleness]

Dips are among the most injury prone exercises out there. Part of the issue is that dip handles in most gyms are not adjustable and are too wide for most people. Ideally you want to have the handles at just outside shoulder width or slightly narrower. Any wider puts your shoulder in a compromised position. The same thing happens when you bench with too wide of a grip. You run into shoulder issues. Best way to do dips? Don't do them. There are more effective ways of building your triceps and more effective ways to build your chest. I personally know several people who've developed costochondritis from doing dips, which can be a chronic condition. They're just not worth the risk in my opinion.

[@dynamicdiode1740]

PROTO-CALL, PROTO-MAN, DIP-MAN DIP! GO GO GO . Love this video

[@bernieorbust6104]

Weighted dips are the king of tricep exercises. Nothing is better

[@WetPig]

WOW!!!! I was legit doing dips this exact way because my right shoulder was hurting some time ago. I still do them like this, strange how you can feel when you are doing something how it should be done.

[@hardrockbusser]

Thanks for this tip! I have been doing dips incorrectly for years until I came across this. Thanks!

[@garattkerr3096]

alberto is omar's long lost shredded brother

[@frankheck2854]

Great vid, at first glance I thought you were interviewing Pauly Shore

[@MrBreakingbad]

Alberto finally speaks fluently. That alone deserves a like! :D

[@shumardi1]

Okay, I tried it today and it felt good. What are your thoughts about how far apart the bars should be?

[@truetheory8811]

The best video for this topic

[@russellthompson6079]

great video young man!

[@Aerochalklate]

so u gotta retract scapula on bench, squat, dips, pullups... thanks

[@Aliens-Are-Our-Friends2027]

shoulder blades being squeezed together, back, and down... good rule of thumb for a lot of exercises, bench included

[@tallLifts]

dips are one of my favourite exercises... will definitively do this from now on.. hmhm

[@fct4life]

My man Alberto is so knowledgable goddamn

[@Bowfella]

Thank goodness he clarified I had to move *my own* shoulder out of the way. I almost pushed some random dude off the dip machine.

[@sangepusrinadh6927]

Really helpful video. I saw others video but no clarity. In this video you explained main role of Scapula bone. Thank you very much... I am from India.

[@mikeslemonade]

Never understood why you do dips for chest. It’s a tricep exercise that includes back, shoulder, and chest. It’s a good way to over overload the tricep.

[@Firmly_grasp_it]

No bench review? Cmon man

[@camper1313]

I can't keep up with all this amazing content you guys(mike and bart as well) are uploading wtf, give me a break dudes!!!

[@nerraw2b]

Great video. Thanks gentlemen!

[@Fardado07]

Great video bro, I am glad I already do it :D

[@GMec78]

Wow I got a lot more muscle activation and strength by that advice. Thanks

[@harrisonlinowski2640]

Another great video from Berto. Shoulder impingement is definitely worth avoiding, so make sure you watch this video!

[@Veyus15]

Omar do 10000 dips next year

[@silatguy]

Veyus that's not very much

[@tiziano7071]

forearms forearms forearms

[@eltuani1270]

Alberto hace una semana me lastime haciendo dips,, es un dolor terrible estoy tomando iboprofen por el dolor es fuerte,y esen el trapecio derecho,, gracias por tu consejo,,, ahora tengo que esperar por lo menos un mes en no hacer dips

[@cooladi002]

alberto is so smart .... dudeeeee its crazy.. he even knows that dog's anatomy they cant dip coz they dont have clavicles. FUCK and even at 5:43 when omar is talking bout kizen and shit alberto is just practicing the movement lmao

[@Zach-ud4mq]

If you don't get your scapula out the way, wouldn't that be a different type of dip, instead of being wrong/sub-optimal? With your upper back slightly bent (with scapula in the way), wouln't those dips target more of your chest instead of triceps? Cheers guys!

[@estebangarza5]

That was a great tip! Thanks so much, it really helped!👍

[@flcc94]

So I can’t do dips, and for can’t I don’t talk about strength, I talk about sternum pain, REALLY BAD PAIN, I don’t know what’s wrong with me or how to fix it

[@stavrost6559]

Same can be applied on pushups. Keep you back tight all the time when benching though. Thanks for the video. Cheers!

[@TheDzwonu]

What about people that feel pain in their sternum while doing dips? Does it depend on how much you lean forward during eccentric part? Or maybe it's a problem of not retracting scapula? Thanks!

[@anselmoufc]

Don't you think retracting the scapula puts the shoulders at higher risk, since this is an unstable position? Trying to maintain the shoulders down (not forward) is much more stable. Dips require a large degree of shoulder flexibility, retracting the scapula does not fix this. People should get flexible before doing dips.

[@yeti9254]

I have no memes to share, just wanted to say this was a brilliant video!

[@theeternalgus9119]

Sweet!!!! Thanks for this!!!

[@jhonjohnjonjondoe5011]

Great advice i thought i was the only one doing this. 90%+ lead with the shoulder

[@basedexo119]

Any tips on improving calves? Oh wait...nvm

[@lu933964]

try riding bikes

[@Ajesen]

LU39 more like walking uphill

[@jhoravi1]

What about if I'm doing dips for chest by leaning forward? Is this video advice necessary for that respect?

[@kendal690]

I prefer decline DB or barbell press than doing a dip for the pec dominate movement.

[@rob7736]

Omar can you do a video about missing lifts that you have hit in training before when going for a max? Happened to me today! Reminds me of when I had a bad game, or a bad time during a race. Maybe what to do/ recovering and never letting it happen again! Thanks brother your content is great.

[@oksemoerbrad]

RobertWilkinson mabye yojr bodyweight was lower than it was when you hit your previous pr?

[@rob7736]

Martin Sæbye Carøe I've slowly lost 5-9lbs over three months and my squat and deadlift have increased. This was on the bench

[@rayfitnessinc4235]

You can also adjust your feet forward and you feel less stress on your shoulders...

[@JohnSergio315]

I have forearm (flexors) pain after weighted dips! Is this normal or are my forearms weak?? Please help 🙏🏻

[@faROCK03]

Also, anyone else get a shoulder pain right when they get off of the bar (after the last rep) and know why? Thanks

[@MadMaxJuggernaut]

How do I retract this spatula? Can we have a more dummy-proof explanation on how these should be done?

[@kenchong69]

The only person I've seen that says range of motion differs from person to person. Others would say "you gotta go full or you're doing it wrong!"

[@gotenz90640]

More Albert Nunez videos

[@lawtonwacker1456]

If I decide to replace dips, what do you recommend I do that with?

[@brendan5512]

if i can do dips full range of motion with my upper arm going below parallel without pain is that beneficiary or is it safer and wiser to go to parallel range?

[@1674-q4o]

I love how strong dips make me feel!

[@michaelfey1313]

Great stuff!

[@Dennyss]

Alberto looks like Omar but always in good lighting

[@futurekillerful]

Great tip, I hurt my I believe it might have been arms 2 years ago doing dips wrong. I've avoided them sense even though I liked the feel of them. Wish I watched a video like this back then.

[@siri0te]

Alberto is the number 1

[@canotajman]

Are you slimming down Omar? You said you were gonna focus more on arm growth but you seem smaller than before.

[@OmarIsuf]

I recently increased my training volume but couldn't get the calories in (traveling etc) so I did lean down. However in the last two weeks I've been eating 3500-3700 calories and am back on track. Just need to be more consistent with food (and scheduling my day). I'll be 190lb by end of the year pretty solid.

[@roof1975]

Bro, you look great and are strong and bigger than most guys here are willing to admit. This is the NATURAL life. People are always going to think you should look bigger, have bigger arms, and be ripped year round. lol Some will never get it man...

[@canotajman]

OmarIsuf ,I understand,best of luck then!

[@oksemoerbrad]

Lol, i think i would be cutting if i only ate 3500kcal a day...

[@jsruis22]

Yeah I'm gonna have try dips again. before I would get shoulder pain which I stopped doing. Thank you for the vid ! :D

[@MatthiasThaler]

thank you guys !

[@darkata40555]

Very good video. Thank you so much !!!

[@sgiuliana8]

Why do my back muscles cramp up when I dip with good form like that? (Mid-upper back like rhomboids & lower traps) And also the back of my shoulder blade (the actual bone) hurts.

[@hovannesoo3663]

My problem is that my elbows move side ways and not backwards and I don't no why, please could someone help me!!!!!

[@memo431]

tips on increasing the dips? for some reason I can't even do negatives

[@JokeZ1337]

Gonna give it a try tomorrow! Normally i experience pressure on the clavicle as soon as i do weighted dips, so i don't do them anymore. Let's see if that video changes something for me :D

[@Username8795]

How are you now with dips ?

[@denisalvarenga5139]

Great tips! Thanks a lot

[@jamie91995]

Use close grip bench if you can't do dips properly

[@usmanfarooq96]

Omar the type of guy to complain about fake nattys then do a collab with Nunez

[@TheMightyFleming]

So, basically, the key to all exercises being done properly is scapula retraction.

[@gtafreak175]

So if i have sternum pain should i not do dips?

[@GDX2470]

Alberto looking like he hasn't slept in like fo' days. Awesome vid doe

[@OSeanSanO]

damn this is a weird concept to grasp just watching... i gotta go out and try this now lol QUESTION: SO you guys said that this is beneficial for people who dont feel it in the chest which makes sense since the scapula are going to be retracted and stretch the chest out more, but i was wondering how this tied back into shoulder pain and sternum pain? I still need to try this to feel it out but if the scapula is retracted then usually that means more stretch in the chest and front part of the deltoid right? So i could imagine there being more pain in the sternum or shoulder if there was pain to begin with. I had a friend have his rib popped due to poor range of motion and going too low on the dips, and if retracted scapula further contributes to the range of motion then thats where I wonder if this could cause more pain/ contribution to a popped rib. (obviously working range of motion is the main task to tackle for that scenario. Im just mainly curious to how this will relieve the pain by retracting the scapula)

[@matthewhowes4775]

just above my left elbow and ac joints hurt sometimes. i generally do 3x 10 bodyweight dips at 125kg weight with a body fat% of about 30%+-