100# Ring Dip, 115# Bar Dip, BW 165

Ben Kaminski · 02-28-2007, 08:26 AM

I have been working on weighted dips recently, and have been able to build up to some nice PRs.

My goal when I started training weighted dips was to improve my planche strength, but I have found that this does not carry over very well - maybe 20% carryover if that means anything. My HSPU strength is also relatively unaffected.

So, my testimony is this: weighted dips carry over only slightly to HSPUs and planche strength in my experience.

On the other hand, it is great shoulder conditioning. I am confident that I have strong shoulders and am less prone to injury from benching or other shoulder-stressing work, due to this training.

Roger Harrell · 02-28-2007, 10:08 AM

A dip and a planch are very different things. Weighted dips are a fantastic exercise, but as you experienced won't help your planch much. Do more handstands, and work the planch progressions. Straight arm dumbell work is a better mode for planches.

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02-28-2007, 08:26 AM	#1
Ben Kaminski Member Profile: Join Date: Apr 2004 Location: Cincinnati OH Posts: 873	I have been working on weighted dips recently, and have been able to build up to some nice PRs. My goal when I started training weighted dips was to improve my planche strength, but I have found that this does not carry over very well - maybe 20% carryover if that means anything. My HSPU strength is also relatively unaffected. So, my testimony is this: weighted dips carry over only slightly to HSPUs and planche strength in my experience. On the other hand, it is great shoulder conditioning. I am confident that I have strong shoulders and am less prone to injury from benching or other shoulder-stressing work, due to this training.

02-28-2007, 10:08 AM	#2
Roger Harrell Affiliate Profile: Join Date: Jun 2004 Location: San Rafael CA Posts: 2,231	A dip and a planch are very different things. Weighted dips are a fantastic exercise, but as you experienced won't help your planch much. Do more handstands, and work the planch progressions. Straight arm dumbell work is a better mode for planches.