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Exercises Movements, technique & proper execution

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Old 08-02-2007, 07:51 AM   #1
Chad K. James
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NEED HELP!!!!! 20/m/195

I love the exercise, but I can't do them! My problem is not strength related (to my knowledge anyways). Everytime I do more than 8 dips it feels like my chest is being ripped apart right down the middle. Literally, like a knife is going in for surgery on my sternum. It sucks! Then I am sore for at least a week on my CHEST and not my TRICEPS.

Any help, suggestions, anything? I want to do dips, but this pain limits me. Thanks ahead of time for any info/tips
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Old 08-02-2007, 08:20 AM   #2
Jerry Berg
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have you tried them on rings vs fixed bars?
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Old 08-02-2007, 08:31 AM   #3
Chris Walls
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Dips are a chest exercise AFAIK. Similar to decline bench press no?

edit to add: Dips on rings will be harder then fixed bars. But how far apart are your bars? They should be about as far apart as the length from your elbow to finger tips.

If you want to do more, look up GTG (grease the groove) on here and try a similar method using dips instead of pullups. Will most likely work, seems to work for everything else heh...

(Message edited by chris_walls on August 02, 2007)
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Old 08-02-2007, 02:24 PM   #4
Thomas Covington
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Maybe try assisted dips using the theraband assist mode & shoot for around 15 dips at the assisted weight?
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Old 08-02-2007, 03:18 PM   #5
Milton Grasle
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The reason you're sore in the chest area only is probably the angle that you're dipping at. If you lean forward, it tends to put emphasis on a certain muscle and if you do them straight up and down it puts the empahsis on the other. I forget which does which, but one works the triceps hard and the other angle works the chest more. Try experimenting and see. Good luck.
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Old 08-02-2007, 04:05 PM   #6
Steven Low
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Leaning forward puts more stress on the triceps, chest and anterior delts than regular. Think along the lines of planche pushups -- the more you put your body at a horizontal angle, the more the forces on the muscles increase.

I'd work up to higher reps with a bit less range of motion and then increase it gradually. This happens with dips and then stuff related to cross later if you want to work towards that. It's just something in the progression.
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Old 08-02-2007, 04:26 PM   #7
Adrian Dowst
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The same thing happens to me and it really hurts!

I haven't played around too much with leaning forward or not, but I highly recommend rings. I haven't had any discomfort from doing them (actually, I've had tons of discomfort, but it was the kind I was looking for!).

My problem is that it's a pain to set up rings in my gym, so I don't do dips as often as I should. Pushups make a good sub, though.
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Old 08-02-2007, 04:53 PM   #8
Ryan Jones
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I thought that sort of chest pain from dips was normal, its not?
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Old 08-02-2007, 07:40 PM   #9
Chad K. James
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Thanks, thanks, thanks!
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Old 08-03-2007, 12:50 AM   #10
Blair Robert Lowe
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How deep are you dipping, Chad? Have you done much dipping or are you just getting at it.

Dips early on do stress the chest. It will feel like it's tearing apart. On rings, often they will feel the same way at first.

I'd recommend dipping to about horizontal from elbow to shoulder or 90 degrees. Hand should be about rib height.

You could also do assisted BW dips by taking some of the weight off with bands or putting your toes on a block. Dip full ROM but at 50-75% of your BW.
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