Bar dips and added resistance

[pierinifitness]

I’ve resurrected bar dips in my training rotation and yesterday went to the next level by doing weighted bar dips using a 20kg KB. It’s a far cry from years ago when I’d do them with a pair of 45-lb. plates.

Since I only have a 20kg KB and a 24kg KB, I’m going to use SEE resistance bands for added resistance like in this video:



Anyone here using resistance bands for added resistance when doing BW/KB or other exercises besides The Hook?

[Michael]

Pierini, the way I used resistance bands in the past for dips was first to wrap it around the KB handle. I know You have a dip belt but I used my neck harness to wrap the other end. It worked pretty well for me.

[pierinifitness]

Getting serious with my bar dip workouts included weighted bar dips.

Banged out a 20-rep set after my first weighted bar dip workout last week. Then, yesterday, I completed 100 reps in 14:37 achieving a goal to complete 100 reps in 15 minutes.

Bar dips are in my weekly rotation until further notice.

[pierinifitness]

Got a new bar dip unit and parking it at my office for some grease the groove action. Here was yesterday taking it for a test drive doing weighted bar dips with a a 20kg KB. Did 6 rounds of 5 reps then finished with a BW set for 12 reps.

Recall in the olden days about 12-15 years ago doing reps with 90 lbs. Recently, I did a BW set of 20 reps. These are my benchmarks to measure summer progress.

[Deleted]

Jun 10, 2019 14:21:38 GMT pierinifitness said:

Got a new bar dip unit and parking it at my office for some grease the groove action. Here was yesterday taking it for a test drive doing weighted bar dips with a a 20kg KB. Did 6 rounds of 5 reps then finished with a BW set for 12 reps.

Recall in the olden days about 12-15 years ago doing reps with 90 lbs. Recently, I did a BW set of 20 reps. These are my benchmarks to measure summer progress.

I'm sure you'll be getting near the 90 pounds soon if you keep the GTG method up. I found it great for low-rep strength work.

[justregularguy]

I use bands to make the dips easier. The power is there, the shoulder stability isn't. I slowly build up to it like I did with other exercises. I do it long enough I will eventually be able to do it without help of bands

[MBS]

Jun 10, 2019 14:21:38 GMT pierinifitness said:

Got a new bar dip unit and parking it at my office for some grease the groove action. Here was yesterday taking it for a test drive doing weighted bar dips with a a 20kg KB. Did 6 rounds of 5 reps then finished with a BW set for 12 reps.

Recall in the olden days about 12-15 years ago doing reps with 90 lbs. Recently, I did a BW set of 20 reps. These are my benchmarks to measure summer progress.

Pierini, your thoughts on the quality of the dip bar?

Mine arrived yesterday, but I won’t be back from Lake Tahoe until Friday to assemble and try it. 

[pierinifitness]

MBS, I’m very pleased with my purchase and believe so will you. I’m glad I purchased it and my early satisfaction aligns with the several glowing reviews I read on Amazon.

You can sit on the floor, lean back while grabbing the handles overhead and do inverted rows.

No wobble at all. Perfect bar handle width for me, something I wanted remedied from the park bar dip unit I had been using. My shoulders feel safer.

[Deleted]

Looks sturdy like my dip bar. I use mine for pull ups. I just tuck up my knees and lean back slightly.

[justregularguy]

What's the optimal width for dip bars anyway? I read somewhere elbow to finger tip + a couple inches is perfect. I feel dips more in my triceps than anywhere else, barely feel it in the chest what about you?

[pierinifitness]

Jun 12, 2019 11:58:42 GMT justregularguy said:

What's the optimal width for dip bars anyway? I read somewhere elbow to finger tip + a couple inches is perfect. I feel dips more in my triceps than anywhere else, barely feel it in the chest what about you?

Mine is about 24 inches wide and this is good for me.

I feel it most in shoulders and triceps unless I lean forward and have a tilt, then I can feel it in my pecs.

[justregularguy]

Jun 12, 2019 13:21:33 GMT pierinifitness said:

Jun 12, 2019 11:58:42 GMT justregularguy said:

What's the optimal width for dip bars anyway? I read somewhere elbow to finger tip + a couple inches is perfect. I feel dips more in my triceps than anywhere else, barely feel it in the chest what about you?

Mine is about 24 inches wide and this is good for me.

I feel it most in shoulders and triceps unless I lean forward and have a tilt, then I can feel it in my pecs.

Mine is like 20 inches wide. Google says:

Because no set standard exists, the width of dip bars varies among manufacturers and equipment models. On average, most dip bars are 18 to 24 inches wide.

Maybe I should set it further apart and experiment with different widths.


What is the correct form though. Should I lean forward or not? I feel like it becomes easier when I lean forward. I also wonder if the shoulders should be protracted or retracted

[gruntbrain]

With 2 adjustable straps hung from pullup bar, you can experiment with different widths . But be wary of shoulder issues with wide dips.

[mr potatohead]

Jun 12, 2019 13:25:41 GMT justregularguy said:

....  What is the correct form though. Should I lean forward or not? I feel like it becomes easier when I lean forward. I also wonder if the shoulders should be protracted or retracted

Just do what is comfortable/causes no pain. Do all of that ^^ and more - twist, side to side, etc, whatever feels good and engages the muscles you want to fatigue.
What is "correct" is what is correct for you.
I used to think that there was a "correct" form, but I no longer believe that, since, as Chandu has pointed out, everyone's body structure is different. "Correct" form for me is what doesn't hurt me and what feels good. I consider pointers on form to be suggestions that I can adapt any way I chose to suit me. 

I usually do at least one pull up and one dip every day, sometimes multiple times throughout the day. The dip is lifting myself, holding and working in the unlocked elbows position at top and then down until my feet touch the floor - total vertical movement of about 6", keeping the tension on until I'm done.
No real reps for me on pull ups either. I do one as part of my hang/hold and typically the first thing before I'm all stretched out, again, twisting, legs up, legs back, etc, etc.

My dip stand is an old folks walker. The legs can be extended and height raised by using 1" ID PVC pipe, slid over the <1" ID legs as long as the extension isn't too much that it causes excessive wobbles.
The walker handles are 18" apart C/L to C/L. I bought it for about $5 at a thrift shop like Goodwill.

I think that the most ergonomic/least harm/most comfortable distance for the handles is to keep your arms about straight down from shoulders or close to body, but I'm referring to what is comfortable to me and have no "authority" to reference on it - except for maybe grunt: ..... "But be wary of shoulder issues with wide dips."

[justregularguy]

Jun 12, 2019 16:26:54 GMT mr potatohead said:

Jun 12, 2019 13:25:41 GMT justregularguy said:

....  What is the correct form though. Should I lean forward or not? I feel like it becomes easier when I lean forward. I also wonder if the shoulders should be protracted or retracted

Just do what is comfortable/causes no pain. Do all of that ^^ and more - twist, side to side, etc, whatever feels good and engages the muscles you want to fatigue.
What is "correct" is what is correct for you.
I used to think that there was a "correct" form, but I no longer believe that, since, as Chandu has pointed out, everyone's body structure is different. "Correct" form for me is what doesn't hurt me and what feels good. I consider pointers on form to be suggestions that I can adapt any way I chose to suit me. 

I usually do at least one pull up and one dip every day, sometimes multiple times throughout the day. The dip is lifting myself, holding and working in the unlocked elbows position at top and then down until my feet touch the floor - total vertical movement of about 6", keeping the tension on until I'm done.
No real reps for me on pull ups either. I do one as part of my hang/hold and typically the first thing before I'm all stretched out, again, twisting, legs up, legs back, etc, etc.

My dip stand is an old folks walker. The legs can be extended and height raised by using 1" ID PVC pipe, slid over the <1" ID legs as long as the extension isn't too much that it causes excessive wobbles.
The walker handles are 18" apart C/L to C/L. I bought it for about $5 at a thrift shop like Goodwill.

I think that the most ergonomic/least harm/most comfortable distance for the handles is to keep your arms about straight down from shoulders or close to body, but I'm referring to what is comfortable to me and have no "authority" to reference on it - except for maybe grunt: ..... "But be wary of shoulder issues with wide dips."

I just always try to keep my elbows close to the body but there's not enough room because my lats get in the way. Will set the handles an inch or two further apart next workout and see how it feels.