Dips Question

Training Beginners
1

Ok when I do dips it feels that my ribs are caving in on my chest or closing together( really painful… really hard to breathe during and after) I’m 155 pounds and can dip with like 45-55 pounds extra added to my waiste for like 5-7 reps. I probably can’t do this anymore as I’ve cut them from my program due to the pain. Is it right to say I did the right thing or what should I do?

by the way… I get the pain even without extra weight it just gets worse with more weight…I also have a larger ROM then most people I see dipping

Honestly I was disapointed when I couldn’t live with that pain anymore, It was a pretty impressive lift for a newb like me.

thanks.

2

How old are you? Dips are not recommended for people in their low to mid teens because the breastbone cartilage is still too flexible. You can separate a rib from the sternum doing them.

If you are older than that, then try using a lesser range of motion and work up to going really deep gradually.

3

I’m only 15. I really enjoyed them but I guess I shouldn’t do them. oh well.

4

Don’t worry. Just keep benching, and once you get older, you’ll be able to do dips again.

6

okay, I kind of have flabby lower pecs… what can I do to fix this? I’ve found that I respond best to 5-7 reps per set.

7

[quote]zephead4747 wrote:
okay, I kind of have flabby lower pecs… what can I do to fix this? I’ve found that I respond best to 5-7 reps per set.[/quote]

Can you post your training schedule?

8

Well I’ve been lifting for about a year now

I weigh like 155, up from 130 when I started.

I do an upper/lower split

Upper:
Flat bench press 3x5
wide grip chins 3x 5-12
military press 3x5
barbell curls 3x7
skull crsuhers if I feel up to them 3x7

Lower
Back squat 3x5
Deadlift 3x5
SLDL 3x10
powerclean 3x10
Calf raise 3x10
Seratus crunch 3x15

trying to maintain/ lose a little bit of fat right now, about 14% wanting like 10-12ish how much weight would I need to lose?

Long term goal: 200+ pounds and 8% bodyfat by age 20.

Basically sums it up tell me if you need any other info.

9

Do decline DB benches instead of flat BB bench if you wanna beef your lower pecs.

The order of your exersices aren’t really optimal. You should do the most CNS intensive exercise first. That means power cleans come first before squats and deadlifts, etc.

You exercise selection isn’t that good either. You’re putting your lower back in too much stress (squat, deadlift, SLDL, power clean). You also need to balance your bench press with another movement like seated rows.

Power cleans are an intense whole body exercise, and it seems that your lower day is a lot harder than your upper day. Try balancing the stress between the two days.

10

and get rid of straight leg deadlifts you’re not doing your back any favors

11

SLDL and powercleans are both pretty light weight lifts I do because it makes my back/quads feel well…better after I perform the deadlift. like I’ll deadlift 225 then sldl 135 3x5-10 then powwerclean like 95 pounds.

12

[quote]zephead4747 wrote:
SLDL and powercleans are both pretty light weight lifts I do because it makes my back/quads feel well…better after I perform the deadlift. like I’ll deadlift 225 then sldl 135 3x5-10 then powwerclean like 95 pounds.[/quote]

If you read CT’s latest article, you’ll see why power cleans should always be first.

13

[quote]undeadlift wrote:
zephead4747 wrote:
SLDL and powercleans are both pretty light weight lifts I do because it makes my back/quads feel well…better after I perform the deadlift. like I’ll deadlift 225 then sldl 135 3x5-10 then powwerclean like 95 pounds.

If you read CT’s latest article, you’ll see why power cleans should always be first.[/quote]

I do them mainly because it keeps my back from cramping up after deadlifts… I’m not really conserned about it as a lift.