Tricep muscles Dips – An Entire Guide With Form Tips

 

Jay Cutler’s Training Tips: Dips Focusing On Triceps

Video taken from the channel: Muscle & Strength


 

The Perfect Dip Do it right

Video taken from the channel: Calisthenicmovement


 

Tips For BIGGER & STRONGER Triceps + WORKOUT

Video taken from the channel: THENX


 

HOW TO DO DIPS CORRECTLY: OPERATION MASSIVE TRICEPS

Video taken from the channel: OmarIsuf


 

Master The Dip (BEGINNER TUTORIAL)

Video taken from the channel: FitnessFAQs


 

Build The Perfect TRICEPS | Tutorial & Tips | Intense & Effective Routine

Video taken from the channel: PumpChasers


 

The Triceps Workout “Master Tip” (EVERY EXERCISE!)

Video taken from the channel: ATHLEAN-X™


The triceps dip is a compound push exercise targeting the triceps brachii, comprised of the long, lateral, and medial heads. The anterior or front deltoid, sternal and clavicular heads of the pectoralis major, pectoralis minor, rhomboids (middle back), levator scapulae (rear neck), and latissimus dorsi are supporting muscle groups during this movement. Here’s a step-by-step guide for how to do the triceps dip the right way: Grip the front edges of a chair or bench with your hand. Hover your.

Make sure your hands are shoulder width apart on a stable bench or block. Extend your legs in front of you or even you can maintain squats position of legs. Move your butt straight upwards until your arms gets almost straight. Keep a little bend in elbows so that the tension will apply on your triceps.

How To Do Triceps Dips Wherever and however you dip, the key is arm position. Your hands should be shoulder-width apart on the surface you are dipping. How To Do Tricep Dips. Start seated with knees bent and feet on the floor. Place hands behind you, directly under the shoulders, with finger facing your hips.

Lift hips to a hover. Bend elbow straight back and use your triceps to press back up. Know Your Body. Eb says: The dip is a solid move to pack on triceps muscle, but it also places the shoulders in a compromising position, inviting.

Tricep dips are an exercise that you can use to build your arms at home, at the gym, or even on a park bench during your morning run. The dip’s accessibility makes it a versatile exercise, but you need to be careful about form to stay safe and get the best results. Follow these steps to perform a bench dip with proper form: Sit down on a bench, hands next to your thighs. (You can also perform a bench dip off a stair or other elevated surface; the same steps. Triceps Dips Form Tips As you lower, retract shoulder blades to keep them from hunching forward.

Refrain from lowering your body too far down. Decrease the range of motion if. The primary difference between tricep dips and chest dips is the angle of your upper body; a more upright torso emphasizes the triceps (but also works the chest) whereas a forward lean emphasizes the chest (but also works the triceps).

Chest Dips Form Tips Add Weight If you can successfully complete sets of 15+ reps with bodyweight then.

List of related literature:

Avoid these common mistakes: using a grip that is too narrow, letting the elbows Squeeze intoo closetothebody instead of flaring out, finishing the exercise with the upper body above parallel to the floor, not arching the low back, and locking the knees.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

Also, focus on keeping the elbows straight and pressing the legs slightly away to prevent the legs from coming closer toward the chest, particularly during the roll-back in step 2.

“Pilates Anatomy” by Rael Isacowitz, Karen S. Clippinger
from Pilates Anatomy
by Rael Isacowitz, Karen S. Clippinger
Human Kinetics, 2019

Therefore, Seated Rows done with separate handles, allowing you to bring your elbows farther back, put more stress on the middle back.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

Elbows should be raised from the sides and your forearms should be straight lines perpendicular to the floor.

“Wicca: a Year and a Day: 366 Days of Spiritual Practice in the Craft of the Wise” by Timothy Roderick
from Wicca: a Year and a Day: 366 Days of Spiritual Practice in the Craft of the Wise
by Timothy Roderick
Llewellyn Publications, 2005

Step 6: Have the subject slowly raise the meterstick as high as possible while maintaining chin contact with the floor and keeping the elbows extended.

“Laboratory Manual for Exercise Physiology” by Greg Haff, Charles Dumke
from Laboratory Manual for Exercise Physiology
by Greg Haff, Charles Dumke
Human Kinetics, 2012

This method is easier with larger shoulder joints but affords less flexibility in positioning.

“Campbell's Operative Orthopaedics E-Book” by S. Terry Canale, James H. Beaty
from Campbell’s Operative Orthopaedics E-Book
by S. Terry Canale, James H. Beaty
Elsevier Health Sciences, 2012

Your elbows should be bent and loose, not stiff-armed; keep your elbow tips gently moving downward toward your thighs.

“Opening the Energy Gates of Your Body: Chi Gung for Lifelong Health” by Bruce Kumar Frantzis
from Opening the Energy Gates of Your Body: Chi Gung for Lifelong Health
by Bruce Kumar Frantzis
North Atlantic Books, 2006

Tricep Dips: Place your palms on the bed or some sturdy bench or chair, with your legs on the floor in front of you.

“The Lazy Girl's Guide to Being Fit” by Namrata Purohit
from The Lazy Girl’s Guide to Being Fit
by Namrata Purohit
Random House Publishers India Pvt. Limited, 2015

Keeping your elbows close to your sides, slowly press the weight straight up, contracting your triceps.

“Sculpting Her Body Perfect” by Brad Schoenfeld
from Sculpting Her Body Perfect
by Brad Schoenfeld
Human Kinetics, 2008

Place your elbows at a 90-degree angle; your arms should look like goalposts.

“Beyond Training: Mastering Endurance, Health & Life” by Ben Greenfield
from Beyond Training: Mastering Endurance, Health & Life
by Ben Greenfield
Victory Belt Publishing, 2017

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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103 comments

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  • sorry Omar, i laughed when you dropped that weight on your chest. i can dip with 2×45’s with no pain. Why do i have shoulder pain when benching? Think I strained my shoulder on the pec deck after taking a 3 week break. Sucks.. will never use that dam machine again!

  • Jeff, I am 60 years old and in the best shape of my life thanks to you. I love your videos and thank you very much for teaching me and I am now teaching others.

  • Hey brother my name is Rahul,from India and this is the bestest video on YouTube to how a beginner can increase their dips. Thanks for making this video brother, this will definitely help me in doing more dips in future.
    Thank you so much.

  • Hey Jeff
    I got some problems with the size of my triceps
    I really like the triceps pull down on the cable and the ‘dip’
    But I found out that my triceps aren’t the same sizes
    My triceps of my right hand is bigger than my left hand side:(
    These exercises use ‘two hands on one weight’, this problem bother me so much
    Is there anyway can solve this problem?
    Thank you:)

  • Whenever i do dips my right shoulder hurts, i feel pain inside the shoulder, not the muscle but the bone? or at least near it. What should i do, and or what it is.
    Thanks

  • Why does my nigga get automatic dislikes every new video that comes up? Don’t even take time to watch it. �� Y’all cant wait to dislike his shit.

  • A while back you made a video of you doing weighted push up and dips as well. As for someone who is looking to eliminate barbell bench press, which of these two would you recommend, weighted push up or dip?

  • Woah thanks for the tip for the bench dip! Feels so good leaning back and forcing the triceps to work even harder! It’s basically what triceps are for, straightening out the arm.

  • Liked the triceps workout. I fuck with those cable overhead extensions myself, but I like that pro tip by yo boy. I see ya breaking sketti, I bet that shit was on point. I went to Panda Express after fucking up some weights just last night. Bruh, I had the BIG PLATTER with some noodles and an egg role, me and my lady. Anyway keep doing what ya do my G. Holla Back! NO DOUBT!

  • Omarlsuf says he “looked at the mechanics and made some tweaks”…He looked at ‘the study of the mechanical laws relating to the movement or structure of living organisms’ (biomechanics) and made some tweaks? Is he god? You can’t tweak the mechanics of a living organism. It’s nature. There is one biomechanically sound movement pattern (for ‘optimal stability, mobility, joint integrity, and force producing capabilities’).

    Science: https://www.t-nation.com/training/dips-youre-doing-them-wrong

  • The audio was blocked so I couldn’t hear the explanation. If I have to buy something before they unblock the audio then they are using the wrong marketing tool for me.

  • Yo Chris, if I’m on Week 7 of my cut, but my workout plan schedules a Off week from the gym to let my CNS recover.Should I just push through till the end of my cut or just take the week off and rest, then get back at after my week off?? Could you make a video

  • Nice…instead of close grip…if wanted..barbell floor presses…automatically stops you prior to chest tap…can use Smyth machine…

  • Wish you would sell the rope with the Pumchasers logo on it. I don’t want a problem at the gym because they think I stole their attachment.

  • Hey Omar. Thanks for video!

    What do you think about Ron Williams’ video called Stop Doing Dips IMMEDIATELY!? I would love to hear an opinion on Rons point of view from another trained person. You guys almost preach exactly the opposite of each other.

  • So…, I’ve been having sternum pain when I am trying to push my reps on dips. When I first started it was very intense so I let it rest and did only push ups for 2 weeks. It was gone then, but it still returns. Is there some way it can be cured once and for all?

  • no matter what i do i always have pain on top of my hand (that part you place on hand when doing wrist pushups, but not in joint wrist itself), any suggestion?

  • Love watching your videos man! You give some damn good tips and are hella entertaining �� I like how you and Jaron were guiding Hector ���� Keep them vids coming!

  • Hey Chris! Nice video, thanks for the tips! Just one question: for the last exercise I noticed you did your dips really explosive when you come up; but isn’t it dangerous for the elbows? cause that’s what I’ve been told many times ^^

  • This is great info, I’m assuming with the bicep master tip that’s why I’m starting to get tennis elbow and golfers elbow, which really sux

  • I feel like people are slowly starting to come back to this channel after the “Dark times”…some of the best content on the internet

  • I’ve got a “question”. I want to start calisthenic, but I want to do exercise in a gym as well because there’s no calisthenic park in my town. The thing is that the only gym is quiet bullshit, no place to do calisthenic and only the most basic machines. There’s a CrossFit gym that helped losing some fat and gain endurance. The trainer there has no problem on letting me doing strict pull ups and so. So the question is ” Can I use CrossFit to help me with calisthenics, or is going to actually make it worse?” Like, they donr actually focus on training muscle groups properly so I dont know if that would be bad. Im kinda confused if I should do CrossFit and calisthenic or search another gym. I would really appreciate good points of views if anyone has. Thanks

  • love dips. my absolute favorite upper body push exercise. currently do em twice a week, weighted on Tuesdays and bodyweight on Sundays.

  • my shoulder flexibility causes problems in dips and many more
    cant go lower in dips and my elbow flair out too much doing skull crusher

  • Width and height of dip bars are also important. The public bars you’re using are superior to anything available in my city. The bar width and height available to me are made for children, the width is not wide enough thus putting my shoulders in an unnatural position at the bottom of the dip.

  • Why going below 90 degrees when doing dips may cause a shoulder injury when doing back lever which puts your shoulders in a similar position will not cause any problem? Is it true that going below 90° dips will cause a shoulder injury or it is a myth? Please answer

  • This might seem like a silly question but how much food do you consume to build muscle without gaining fat
    Every time I try and put muscle on I just get fat around my waist, but if I consume too few calories my progress is non existent
    My maintenance is around 2400-2500 so when I cut I tend to eat around 2000 and when I bulk around 3000
    Yet when I bulk I get fat and when I cut my legs and arms just seem to lose mass, it’s like two steps forward two steps back and I don’t seem to progress

  • when I pull my elbows behind my back (like the dip movement or seated cable row), my left shoulder feels tight or something. It feels like “almost” pain, if you understand. Is this a mobility issue? I notice that I can’t dip deep on the first set without actually hurting my left shoulder. After a stop before parallel set of dips, I feel like i can go further and the shoulder isn’t bugging anymore. Any thoughts on this? The annoyance is (I think) in the side delt, or anyway on the side of my shoulder

  • thank’s for your effort yu helping as a lot…. please make for us a tutorial about the handstand push up with free standing or a transition from frogstand to handstand and i will be thankfull actuelly i m alreaudy thankful

  • Very helpful, my daughter & I are on a WEIGHT-LOSS journey and wanted to start doing pull ups & tricep dips yet could not complete even one. We’re documenting both of our journey’s on YouTube, I recently lost 139 through clean eating, exercise and intermittent fasting, now I’m trying to help my baby girl ����

  • Is that a prison wall in the background?

    As far as dips go, i still cant do proper dips. But i bought expensive dip bars and put installed them on a brick wall with great effort, so i cant give up. I think my main problem is that i am too heavy. I can do like 8-10 dips maximum so its hard to get a good form with that much weight, in any exercise…

  • IMO Dips are no different than any other exercise that can wreck your shoulders. Chose heavy weight over form and you will eventually pay the pain piper.

  • Hello my name is Valerie and i was wondering if you could make video of how to gain muscle in your upper body. I run track and i’m lacking on my form and my upper body strength. I do weight lifting 4 times a week with rest days running on the track. I usually work out my legs by doing squats, dead lifts and hang cleans etc. I do lady push ups on a daily but what can i do to gain muscle in my shoulders and arms?

  • @OmarIsuf can you make a video on the difference between chest dips and triceps dips.
    I really get confused in both as they are pretty similar.

  • I will spread your content brother!!! You deserve all support honestly! You change my life to better ❤️❤️�������� please continue its a passion and amazing journey learning from you

  • Great video as always Daniel thanks. Please can you do a tutorial on ring turnouts, I’m not getting those right, help appreciated thanks.

  • Can you do master tips for the legs(calves, quads, etc.)? Appreciate all the info you’ve put out. Eye opening and life changing. Thank you!

  • I have question. Do you need to drink protein shake if you are doing calisthenics for muscle build? if so, which protein shake would you recommend? I’m doing calisthenics for a year now and I got some of my routines from this channel. I can say it’s really effective but the problem is I feel like my muscle are still small even though I have cuts already. I lose weight so fast but my muscle are still not big enough..Please help me. Thanks..

  • Hey! I don’t understand one thing: In the first part when you are talking about the medium head in the korean dips, you mention that you can substitute them for bench dips. But later in the video you give the example of the bench dips as an exercise for lateral head. My english it’s not perfect, so am I right? Great job anyway!

  • 2:17 “is a major calisthenic sin”.

    Yet shows utmost joy at performing the movement.

    Last time i saw you so happy in a video was when you got the straddle planche.

  • Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how!

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  • Thanks for sharing Chris! Truly useful! I always focus on that negative! For me, it’s where the ‘burn’ always gets me. Every time i go,”Hey i can feel that now!” is nearly always on those negatives. haa!

  • I purchased your previous versions of your rag tops, and just bought the gray 2.0. How about a black & Gold (Logo), & red & Black (Logo). I won’t buy 30 of them, but I’ll buy those two colors. Lol

  • U have taught me more in a month than I have learned about lifting in the past 2 years, so glad I ran into your channel keep it up bro!!

  • My sternum began to hurt after I started having shoulder blade bursitis issues. After I corrected the bursitis with anti-inflammatory meds and physical therapy to focus on small shoulder muscles, the sternum pain went away. I think it was due to the pec minors overpowering my weak shoulder muscles causing my ribs to be pulled into my sternum joints creating higher pressure and thus pain there. I still get cracking I. The sternum whenever I start doing chin ups.

  • Your video is motivational and informative. I do dips for general fitness, MA, training, plus I’m trying to perform a kip up (at 60 years of age). I would loose the profanity, though. It detracts from your professionalism and is too common.

  • whats the beat called in your newest outros chris? does a longer version exist? btw great videos man i appreciate every upload! keep doing your thing

  • Thanks for the tip. I hurt my chest doing dips 5 years ago (also had sternum pain) and this motivated me to try them again. 6 weeks of bodyweight only and now I can add 25 lb dumbbell for increased resistance 3×12. Slowly but surely recovering!

  • No. Dips are not a “mass builder” for the triceps. Dips are primarily an anterior deltoid movement. See Doug Brignole’s video on dips to see why biomechanically they aren’t tricep intensive.

  • It’s scientificallly proven that breathing is considered “healthy”. Ask your doc if you don’t believe me. Thank me later. Breathe on folks.

  • When precisely do you breathe in and out? Breathe in when your arms are straight and breathe out while dipping and going up again?

  • this video is so informative!!!! best vid on triceps out there. explanations brilliant, short and sweet. the camera man keeps switching angles at key moments when u wana see the whole movement he cuts to another angle tho. wierd

  • What about if the bar is too high where im doing exercise in open gym here in India the height of bar is about 6 feet tall & my height is 5.6 i started the exercise with hold on bar now im doing 3 dip at one’s 2 set of dip

  • Holy shit. I’ve seen that injury before, but it killed the guy I say it happen too. I’m glad your still alive and able to lift after that.

  • You said you were dealing with sternum pain from doing dips.. how did you clear that up? I’ve been dealing with sternum pain for a long time now, pops all the time and doesn’t feel good, and watching this video makes me suspect it could be from shitty dips when I was younger. I stretch and foam roll but don’t know what to do to specifically target that problem

  • With each video i have watched in your chanel i have learned some thing new and gives me ideas. Your videos motivate me bro,thank you ffom MOROCCO, keep going bro.

  • Personally I can’t do dips without fucking myself up. No amount form can save some peoples anatomy is just not meant to do certain exercises. I get more chest activation out of pushups and bench press anyways. I’m not losing anything by not doing dips. Good tutorial still though.

  • I’m just gonna leave this here. Chris Heria is a bad ass as we all know. He was once arrested ILLEGALLY and trialed for attempted murder when he was actually innocent WHILE having a kid at the age of 19. If there’s anyone that has seen some shit and been through low times while coming out successful, its this guy. I look up to you as a teen, Chris. Much respect.

  • some people should not do dips.I fucked up left shoulder twice because i believed i cant have best triceps with out that. My front delt gives me hard time if i do dips. Midgets are better doing that move and with long ass arms be careful.

  • Hey Chris! thanks for all the advice u give to us! every time I watch one of your video I try to take note, and to modify my work out, trying to use just my body weight.. Nice job, and I starting to see something growing.

    A question: I challenged myself doing 2 or 3 set of 50 push up during the day, every day; I started with standards push up, and I’m trying to bring my hands along my back, in order to be able, one day to do the planche. So finally, my question is: Do you think that 50 reps are too many in order to prepare my chest and shoulders for the planche?
    Thanks in advance!

  • Keep your upper body straight to target triceps. If you lean forward and look down then you target chest more. I think it’s wrong to say it’s incorrect to lean forward.

  • Hey Daniel a suggestion maybe you could start posting more vlogs type videos, of course only if you want it would keep the channel more interesting cause you know in fitness once you have already talk about it some time it reachs a plateau you know

  • Dude, every time I do dips I feel it only in my chest and not my triceps. The only way I feel my triceps working is when I do skull crushers. Wtf.

  • Dips are with pull ups and push ups, the best basic exercises in my opinion. If you are advanced, you could add weight.
    Btw, these exercises are Alpha af if performed with weights under your damn balls right babe?

  • I do dips. Thing I’ve noticed is that I’m slowly getting an ass chest like bromar. Though I’ve notice I’m getting stretch marks on my armpit area connected to my pecs. But meh. It’s worth it.

  • I do dips at home. I put my arms on my bed and put a chair to keep my legs and go to the ground. is this a correct way to do dips.

  • This video helped so much in getting the dip go to the triceps, first set made me feel sore already! Also helped me to fix couple mistakes I did. Thanks!

  • my weakest part is the chest beacause i always train by myself and i know that the weight that i use should be a litle more but i cant do it alone

  • if i drop into my shoulders at the start of the movement and keep that during all the repetitions my shoulders feel okay but if i don’t my shoulders hurt.is dropping into my shoulders and pulling my shoulders back bad for my shoulders or should i keep doing that?

  • Thank you very much! Really appreciate your channel:) now I am able to do somewhere between 10 and 15 (but I can’t do them fast, each rep is a struggle) and 6 ring dip:)

  • Damn!!! That drop was nasty!!! I noticed you mentioned the mighty Mike Mentzer at the beginning of your video… Well just a thought but that grip (you learned this the hard way) wasn’t a favourite of Mentzer’s. Checkout some of his tutorials. Also, I thank you for your encouragement and insight that I may do dips… I say this as I suffered a near fatal motorcycle accident last year and crushed much of my chest. I now fear how I may not be able to work my chest hard again but having seen your accident (Damn!) & your come back, I feel that bit better.

  • WE JUST RESTOCKED THE THENX SHOP!   https://thenx.com/blog/shop
    Next Sunday’s Video? LEAVE A COMMENT OF  WHAT WE SHOULD COVER NEXT!
    MUCH LOVE

  • Is it necessary to do workouts dedicated to only one muscle? I started bodyweight training a few weeks ago and I do simple exercises like push ups and pull ups. When the push ups got too easy I made them harder by putting my feet onto a little chair. Is such a workout enough for building muscles and strength? Of course I also train my core and my legs

  • its annoying when people say “i wanna go to the gym, but i dont have time”. like mnm… i still dont use a membership, i just go in the woods and lift. pull, push, etc… now that takes time, but u can even do it in school. basically anywhere… i do it in school (korean dips, dips, pull ups, push ups). when no ones looking lol. dips off the chair, pull ups on the lockers, and push ups near the lockers in between classes.

  • The problem with dips for alot of guys is they dont warm up the delicate rotar cuff. And they will tweak their shoulders or pecs. And be put off doing the movement. I mean how many guys just get under 225lbs say for the bench press without warming up first?

    I started doing dips on a seated machine. And was able to thoroughly warm up before going to bodyweight and beyond. THIS IS VERY IMPORTANT.

    If a guy weighs 200lbs plus and he jumps straight on dipping bars with no warm up. This can be a problem. And more people on youtube talking about dips need to emphasise the IMPORTANCE of warming up for the exercise. I never see anyone talk about this.

  • Hey Chris can you make a video on how to deal with injuries? I have inflammed muscle around my AC joint (injured it) and the doctors here are terrible the process of even getting it checked up is taking months. Anyways I cant bench press or dumbell press (flat or incline) and rely heavily on hammer strength machines (some of them hurt a bit too). I cant even do skull crushers or shrugs….. its quite bad lol. I need tips! Ive been advised to stop working out but I cant stop making gaiinzzzz maynee

    Much love from the uk

  • This is a great video. I am just starting out, I’m a 25 year old skinny girl with not that much muscle. I can do only a few body weight dips, only a few proper pushups but the knee one and wall/bench feels easy. I cannot do a pullup or chin up for the life of me, and even the negative motion is something i can only do 4 of in chin ups, and its only moderately slow. I havent been able to get the hang of the australian thingies. Comprehensive beginner guides like this one are extremely useful and I got confirmation that i am not doing something wrong by just repeating negative dips in a slow and controlled manner, also increasing my flexibility. I would love more videos focusing on gaining basic strength from basically zero, maybe more targeted towards girls, who don’t tend to improve as fast and are generally not as strong.. It would aslo be useful to know how many reps/how long of a hold is a good aim to strive for before moving on to the next progression. Keep up the good work! You got yourself a new subscriber:) Love from Norway!

  • 2:05 Why do you bring your legs forward for the chest dip? I’ve searched but never found a 2nd example of someone doing this, everyone else has their legs either under or behind them.. I find this limits my range of motion but perhaps that’s because I’m used to doing it the other way.

    I’m super paranoid about doing dips wrong so I want to make sure I’m doing them right

  • What can someone with impingements in their elbows do to train their triceps better when lock out or even full range of motion isn’t possible?

  • Hi Chris its good to see those variations and methods with strength and explosives of your workout and just thought to say that your Push ups variations can be more helpful to us if it get with benefits of area were they exactly targeting the parts of our body. Thank you Chris keep up the good workout.

  • You missed one important point about keeping the forearm mostly perpendicular to the dip bar and making sure to squeeze the bar relatively hard with your hands, I injured my wrist by not doing those right lol.

  • Kipping any exercise is a disgrace. I want to search it so I can laugh and cringe but then my entire youtube feed will be crossfit morons

  • hey brother,i like your work. I want to grow a little my muscles and put some weight about 4-5 kg. I have high metabolism, any advise to do it clean with out supplements? (i do 4-5 meals daily)

  • Great exercises. One thing though, which struck me, is the bench dips. It looks like your hand placement is a bit off, as they ought to point 90 degrees or more away from your body, to reduce the strain on the shoulder and rotator cuff. This should also put more work on your triceps. Lastly, thanks for some great and inspiring videos:)

  • Hey Chris I just wanted to let you know that you’ve inspired me to start getting fit and learn how to do handstands and muscle ups, keep up the great videos

  • After seeing that video “CAN WOMEN TRAIN AS HARD AS MEN?” makes me feel more confident in working out again since I’m very insecure about my body and thanks Chris for making the work outs fun and somewhat simple as always great editing too and your tattoos are dope asf!����

  • Hi Chris, besides looking great, your videos’ are some of the best on internet. I am going to try the band pushdown in my workout today. Thanx, Joel

  • Hey Chris I’m from Mexico say hi in one of your videos I’m trying to master calisthenics just like you,almost there bro thanks to you

  • I made the mistake of adding in bodyweight dips for chest, close grip lockouts for tris and smith machine 1 legged squats all in the same week

    one or more of those exercises completely inflamed both biceps long head tendons to the point i almost cant go to the gym and feel the pain just pulling heavy covers onto me getting into bed.
    so did the barbell squats pull on my biceps tendons?
    or which is more likely?

    also i find it very difficult to keep my shoulders shrugged down near bottom of reps. its hard to tell w/o a mirror too.

  • Chris u are awesom!!
    One question can i gain weight & get strength (become stronger) at the same time with calisthenics?
    I started ur beginner workout.
    love ur vids so much!! u are motivating me so much.
    Keep ur good work up

  • My left nut swells when I do dips correctly. When I over rotate my shoulders is when my anis swallows my right nut. How do I get a good work out for both nuts?

  • Jeff hello, am charles a physical trainer, im facing a problem with ppl who cannot go to full extension of the elbow at all any advices or ideas why??

  • Quick question ok so the app has daily workouts and the program. I was doing both at first every day but that on top of my weight lifting was to much I eventually just decided to the daily workout in addition to my weight lifting regiment but I’m wondering if this is the best way to progress in my Calastintics. What’s the difference between the daily workout and the introduction program?

  • Hey mate brilliant information. I very much appreciate your outlook. One question, will locking at the elbows at the end of the dip cause strain on the joint with long term or high repetitions?

  • Hey Daniel,
    Are these tips equally helpful for someone who doesn’t have access to dip bars like this and is starting on rings instead?

  • Definetily do dips. For me, it’s much more comfortable & useful than a benchpress(which i do aswell). Advocates shoulder area mobility among other great things.

  • Why the cluck are you not at a million subs by now that’s some bs lol I’m a long time supporter I subscribed to you on different devices my ninja 4 da support you got a lot of these lame mofos with a million subscribers but it’s all good kp pushing my ninja u will get there.

  • All your vids are very impressive Chris. Far more impressive pushing massive amounts of foreign weight. I wish NASM got more into depth about advanced body weight training. Even the NASM Prormance Enhancment Specialist does not go into depth abt this type of training, and as a competitive Freestyle Wrestler this type of training translates far better that the mat than just weights or cardio alone

  • I about 80lbs overweight,I can only do 2 or 3 dips on a straight bar and I bought rings that I hang from my pull up bar,no wonder I cloudnt do one I didnt knew they were harder,I guess I have to buy parallel bars.

  • Is it easier to dip on smaller diameter bars? I thought I used to be good at them and was even able to add weight when I was younger but the large diameter parallel bars I now use and my forward rolled shoulders kind of make the whole movement suck for me. Are there any early phase progressions that would make the full dip a little easier?

  • Guys, please learn to do dips correctly, going below parallel causes your shoulders to go into an internal rotation which puts unnecessary stress on your tendons/soft tissue: https://www.youtube.com/watch?time_continue=8&v=fFPihqhVVs4&feature=emb_title

  • I always thought locking out meant, straighten you arm out. What I saw there was keeping the arm under constant tension. I’m confused now.

  • I’m too tall to keep my feet straight below me on the tricep dip at my gym so what’s an alternative that would have the same affect?