What's up, guys?
Jeff Cavaliere, Athlean-X.com.
So some people think I stay in bed all night awake thinking of videos and things I can
make for you guys and that's actually not true.
I wake up first thing in the morning and I think of videos and things that I can do to
help you guys out.
So, here I am at my bathroom counter and I realized that there's a good topic that I
can share with you guys so I figured I'd flip the camera around here.
Excuse the rawness of the video, but I think you're going to find this helpful.
So when it comes to doing dips and maximizing their effect for your chest there's a few
things that we know we have to do.
Number one: first and foremost you know you have to lean a little bit more forward when
you do a dip targeting the chest because it's almost like doing a pushup elevated in the
air, right?
If you're more upright you're not hitting the chest as much as you would if you leaned
forward where you could work the chest that way.
That we know, but more importantly there's something that we do wrong that compromises
the effectiveness of the dip.
It's with our shoulders.
There's two things we do with our shoulders that's wrong.
You'll see a lot of people, when they do their dips, they do them like this.
This is a very common thing.
Some people may not even recognize what I'm doing wrong.
What I am doing wrong here is two things.
Number one: my shoulders are shrugged up and I keep them there as I do the dip the whole
time.
What this does is kind of puts the chest at a mechanical disadvantage to really do much,
or help me very much.
My chest is actually staying a bit more dormant.
The second thing is: when I shrug up, a lot of times, the shoulder ends up rounding forward.
This is a bad position for the shoulder, number one – it's not a very healthy position – and
it's shifting all the force into the anterior capsule of the shoulder.
Secondly, you see that I'm putting the chest at more mechanical disadvantage because I'm
not only up, but I'm forward.
I'm trying to push from here and that's not where we want to be.
We know that when we're doing a bench press, the way to do a bench press, is to set your
shoulders back and down.
So it's here, and down so we have something to press off of.
You can see right away if I maintain that position here as I press, now the chest is
doing much more of the work as I come up.
So it's here, and then come up and, and here, and come up.
I'm actually pushing down.
You can see it from here.
If I maintain this I'm pushing down as I come up for the dip.
But, it's not that easy because the tendency is, as soon as I grab the handles of the bar
and I let my weight sink in it wants to pull me up this way.
So then I start doing my dips from there.
You want to make sure that once you grab the bars and you hold your shoulders down, then
you do your dips from that position.
Again, not the easiest thing in the world to do because it's hard to resist that, but
try to keep them down so you could actually execute your dips and give your chest the
best shot it has to get the most out of it.
All right, guys.
Like I said, this is me, first thing in the morning, at my worst – I apologize – but
the info is really what matters the most here.
If you've found it helpful make sure you leave your comments and thumbs up below and if you
want to know how to get the most out of what you do in the gym – because anybody can
just move through what we think is called a "dip".
If you have the technical parts right and you're doing it the right way you're going
to get so much more out of it in the long run.
That's all in our Athlean-X training system.
You get the most out of what you do so you can see the results faster than ever before.
All right?
You can get that over at AthleanX.com.
I'll be back here again in just a couple days, most likely not from my bathroom in the morning.
I'll see you.