Dips in lieu of Bench Press... Dips in lieu of Bench Press...

starting strength gym
Page 1 of 2 12 LastLast
Results 1 to 10 of 16

Thread: Dips in lieu of Bench Press...

  1. #1
    Join Date
    Oct 2012
    Location
    Missouri
    Posts
    576

    Default Dips in lieu of Bench Press...

    • wichita falls texas december seminar 2020
    • wichita falls texas february 2021 seminar
    • starting strength seminar april 2021
    Due to the particular circumstances at my gym, I can't bench press safely. I have then started to do dips on a machine. Are dips like pulldowns where high reps are better? Are there any precautions I must be aware of doing dips?

  2. #2
    Join Date
    Dec 2014
    Location
    New York, NY
    Posts
    417

    Default

    You will at some point have to weight the dips to get stronger and dips can be rough on the shoulders of many people, so this is where the concern is. I would definitely start out with body weight with lower reps (5s) and add several sets over time (ending at 4-5 sets per session). Then push the reps slowly up from 5s to 10s and then start doing some weighted. This should give your shoulders enough time to adapt to the stress - which can sometimes be quite substantial depending on the angle of the dip bars (some are angled away from your torso).
    __________________________________________________
    Science for Fitness:
    Online Strength Coaching, Nutrition Coaching, & In-Person Training

  3. #3
    Join Date
    Oct 2017
    Location
    Uk
    Posts
    1,241

    Default

    Bench with dumbbells ?

  4. #4
    Join Date
    Jul 2007
    Location
    North Texas
    Posts
    43,608

    Default

    Because dumbbells are so much safer than a bar?

  5. #5
    Join Date
    Apr 2019
    Location
    Vienna, VA
    Posts
    103

    Default

    ChessGuy, all the alternatives are so suboptimal you are really best finding a new gym where you actually can bench press safely.

  6. #6
    Join Date
    Oct 2017
    Location
    Uk
    Posts
    1,241

    Default

    Quote Originally Posted by Mark Rippetoe View Post
    Because dumbbells are so much safer than a bar?
    I was thinking of the guillotine vs dropping the dumbbells to the side. Marginal I suppose, as dropping a heavy dumbbell on ones face is going to be nasty.

  7. #7
    Join Date
    Oct 2012
    Location
    Missouri
    Posts
    576

    Default

    Quote Originally Posted by Hayden-William Courtland View Post
    You will at some point have to weight the dips to get stronger and dips can be rough on the shoulders of many people, so this is where the concern is. I would definitely start out with body weight with lower reps (5s) and add several sets over time (ending at 4-5 sets per session). Then push the reps slowly up from 5s to 10s and then start doing some weighted. This should give your shoulders enough time to adapt to the stress - which can sometimes be quite substantial depending on the angle of the dip bars (some are angled away from your torso).
    Heck, I'm not even able to do bodyweight dips yet. I do them on a machine with counterweghts. I know they are tough on the shoulders. One thing I'm careful about is to not go below parallel.

    Thank you for the tips

  8. #8
    Join Date
    Jul 2007
    Location
    North Texas
    Posts
    43,608

    Default

    Dips are in the blue book. Sometimes I wonder why I wrote the goddamn thing.

  9. #9
    Join Date
    Oct 2012
    Location
    Missouri
    Posts
    576

    Default

    Quote Originally Posted by Mark Rippetoe View Post
    Dips are in the blue book. Sometimes I wonder why I wrote the goddamn thing.
    I thought so. I wish I hadn't misplaced mine.

  10. #10
    Join Date
    Feb 2012
    Location
    Village of Afton, Virginia
    Posts
    748

    Default

    starting strength coach development program
    Quote Originally Posted by Mark Rippetoe View Post
    Dips are in the blue book. Sometimes I wonder why I wrote the goddamn thing.
    Wait!, there's a book?

Page 1 of 2 12 LastLast

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •