FAQ
WHY DO DIPS ?
With classic dips, you will mainly train:
- triceps (more engaged if higher amplitude with upright body)
- pecs (more engaged if lower amplitude with body leaning slightly forward)
- anterior deltoid
And secondly train:
- abs
- lats
- anconaeus
- forearms
- traps
The main advantage by performing this polyarticular training is that you will gain in both strength and endurance for a lot of different muscle groups (see above). If you have the choice between doing pushups or dips and you seek greater strength, we strongly advice to spend more time on dips because the applied body weight during exercises will be higher than the one for pushups. However, as dips are more difficult than pushups, you can start the training by doing pushups then after some level, you can switch to dips.
Note that from level 6, the main focus of this training is the endurance. So if you want to reach higher levels in strength for the main muscles listed above (and if you have the right equipments), check the Military Press and Bench Press trainings.
Remember that it is extremely difficult to achieve very high levels in both strength and endurance.
WHAT IF I DO BETWEEN 60 AND 99 DIPS ?
Do the level 12 of this training and repeat the last sub-level until you reach 100 dips, see here.
WHAT IF I DO 100 DIPS ?
Now, the goal can be to keep this level as long as possible and even achieve higher levels. In order to do that, here is an example of program:
- Monday: do 100 dips
- Wednesday: do the last sub-level of level 12, see here
- Friday: do as many dips as possible (minimum: 100)
- Weekend: rest
Do not forget that dips will mainly train your pecs, triceps and anterior deltoid. So we highly recommend to train the other parts of the body (by mixing force & endurance trainings) in order to avoid injuries due to an asymetrical body. You can check the other classic trainings proposed here, by classicfit.org.