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Dip question & isolating stubborn muscles

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Snowbat
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2015/02/03 15:36:42 (permalink)
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Dip question & isolating stubborn muscles

Hey guys,
 
I got a question about dipping.
I love dipping. I’ve always favored them over bench presses. Not sure why. I’ve always understood that in order to work the chest more, one should lean forward while dipping. This is fairly easy to do when I’m not wearing any extra weight but here lies the problem: I’ve gotten to a point where I have to add 50kg to my weight belt in order for dips to become challenging again. But I noticed that when I wear a weight belt with lots of weight, I just can’t seem to lean forward. I don’t really see why, but I keep falling back to vertical position. This position is still good, but I think that variation is more for the triceps and less for the chest (and my triceps is fairly well developed and is one of these muscles I have no trouble at all making grow, unlike my ****ing chest).
Does anyone have an idea why leaning forward with weights seems so hard as soon as I wear a weight belt? Is it because I add too much weight?
 
Secondly, as I said, my triceps are well developed and fairly strong (I still work them through shoulder presses though) and considering I’m a hardgainer (but blessed with being a fat-burning furnace), I’m not unhappy with my forearms nor with my lats (thanks, rock climbing and pull ups!) and even though I have genetically cursed legs (thanks dad… I guess…), they still look ok and have enough strength (I still don’t skip leg day of course). But my chest and biceps… these are stubborn sons of bishes.
Is it a good idea to isolate such stubborn muscles in addition to working them through compound movements? I mean I do pull ups and dips, but would it be good to add some chest flys and barbell curls to it? I usually favor compound over isolation, but in this case, doing both, would that be ok to do?
 
Thanks!
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5 Replies Related Threads

    JimXVX
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    Re: Dip question & isolating stubborn muscles 2015/02/04 21:49:46 (permalink)
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    Likewise for me, weighted dips are my primary 'push' exercise.  I don't think you can do much about the angle when you've got weight added on a belt, but personally I don't worry about it & still feel the movement in my chest just as much as tris.
     
    One way to reduce the amount of weight on the belt but still get just as good a workout (& possibly a way therefore for you to still get a good lean if it concerns you) is to vary the tempo of your reps.  For example hold each rep at the top for a 3 second count (really mullers the tris), or slow the concentric/eccentric part of the movement down by ascending/descending to a 3 count, or hold at the bottom for 3 seconds (you will feel like your pecs are about to get torn off!) etc etc.  You could even combine several/all of the above to make each rep feel like torture.  Even a strong dipper will find it tough to slow down every part of the movement.  Another option to try doing dips on gymnastic rings - because of the increased level of instability you will have to work much harder.
     
    I occasionally do isolation work if time allows (which is rarely does) but I don't generally bother.  No harm in you giving it a go however once you're compound work is done & dusted.
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    Shae
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    Re: Dip question & isolating stubborn muscles 2015/02/05 09:25:06 (permalink)
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    The reason you're finding it difficult to lean forward when wearing a weight belt is because of where the weights are positioned. Try wearing a chain around your neck if you can get hold of one, that will put more weight on the upper half of your body

    Current PB's              
    100kg Clean & Jerk
    110kg Bench
    190kg Deadlift
    140kg Back Squat
    120kg Front Squat 
     
    #3
    JimXVX
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    Re: Dip question & isolating stubborn muscles 2015/02/05 21:41:30 (permalink)
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    Not sure how safe it would be to have 50kg+ dangling off a chain around the neck?!  Perhaps a weighted vest would have the same effect but with less risk of injury.
    #4
    Kaneda
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    Re: Dip question & isolating stubborn muscles 2015/02/05 22:41:33 (permalink)
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    Yeah I'd go weighted vest (or just a backpack with a bunch of plates in - that's what I use)
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    badman
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    Re: Dip question & isolating stubborn muscles 2015/02/08 03:27:36 (permalink)
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    I wear 50kg weighted and don't have any problems leaning forward.  What kind of dip station are you using?  Parallel bars or at an angle?  You're hanging the chain down from your stomach right?  Not from the back (that way is for chins) try moving the belt further up if you can.  It doesn't have to be your neck but it would help to go a few inches higher.
    #6
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