- 04-24-2008, 10:42 AM
Hello all. Ive been doing incline DB presses for chest (i do fullbody 3x a week), and have been putting on some nice size, but im finally trying to "shape" my chest a little more.
I did these weighted Gironda dips yesterday. Pretty fun, and felt it pretty good this morning when i woke up. Anyone else do these?
- 04-24-2008, 10:56 AM
Gironda dips are King. However, I don't think you're supposed to lock out your elbows upon extension; I believe he also prescribes, if your primary goal is 'width' to the chest, to extend the rep deeper, and not bring it to full completion.
04-24-2008, 12:05 PM
04-24-2008, 12:41 PM
When doing 'chest' dips, I have a similar setup, but I don't put my feet straight out like the vid... I keep them in front about 45 deg past vertical. The point of the legs going forward is to alter your center of gravity causing you to take more of a 'decline press' motion instead of the standard tricep dip.
04-24-2008, 06:51 PM
04-24-2008, 10:26 PM
Gironda curls are kick ass!You do standing bb curls leaning back a little at the start of the movement.As you are raising the bar you begin to lean forward a little to keep constant tension on the bi's.Then obvisouly start to lean back again as you lower the weight again.It's the opposite of your sorry excuse of cheat curls you see everyday.
04-24-2008, 10:49 PM
Yeah there the best. I have his book . In order for them to be effective they need to be 32-33 inches apart.
the guys form is a lil off. His feet are too far out. You tuck your chin , bring feet about parrell with head, and point your elbows out.
Facebook John Smeton Fitness
04-24-2008, 10:50 PM
04-24-2008, 10:51 PM
04-25-2008, 09:53 AM
1) wide grip
2) elbows flared
3) tuck chin
4) bring feet at roughly 45degrees in front of you
* Im not sure what you mean by "bringing the feet parallel with head" Would this be pretty close to correct form (see vid below)
maybe a vid could explain....im kinda dumb. Im a visual learner
04-25-2008, 11:11 AM
Has anyone tried these with their knuckles pointing inward ? I tried it last night and it caused excessive stress on my shoulders.
I used a very wide grip V bar, had my chin tucked in and my feet out. It is hard to keep from swaying back and forth with your feet pointed outward.
This technique helps hit the outer bells vs. what I've been doing all along which seems to hit the inner lower.
Are you supposed to be weaker on these types of dips vs. the regular ones ?
04-25-2008, 12:26 PM
04-25-2008, 02:03 PM
I did them for the first time wednesday during my fullbody, and i just strapped on a 25lb and did 3sets x 8, just to get the technique and feel. That is what i would concentrate on.
With the feet, im not going to put my feet too far in front of me, but rather go about 20degrees past vertical, not the 45degrees i did on wednesday. I just want to make sure i am working my chest vs. triceps.
Sounds like you are doing fine Reaper
04-25-2008, 02:07 PM
I should tie some type of rubber stretch cord to my feet to help them be pulled forward when I dip.
Regular dips I can slap on tons of weight and do it.
The really wide dips I can barely dip my own bodyweight.
04-25-2008, 03:49 PM
hope this helps. I think in the vid above (the 2nd), the guy has the idea and form pretty decent, but he is locking out at the top which im not gonna do because i wanna keep the stress on my chest.
hope that helps
I will try and find other vids of this too and post them
04-25-2008, 03:55 PM
You can also do a similar move, but instead of extending your legs, simply bring your knees to your chest. It rocks.
04-25-2008, 05:39 PM
here are some misc pics i found that show it fairly well...hope this helps
A post i copied from another forum....they were discussing the gironda dip and this fella had some good points
One thing, I don't worry about are special apparatus items like V-Bars and whatnot, simply because I work out at different gyms in San Diego and occasionally in Tijuana. Whatever they have I use. Hell, some of the gyms in TJ don't even have a bar-dip unit! So if you're homeless, and I know some of you homeless are out there, cause I've seen you around the gyms, I wouldn't worry about esoteric equipment.
I let the unorthodox and extreme Scott-grip do the rest. Oh, and did I say Scott-grip? What I should have said was "Scott-style."
And that would be with the legs pushed out in front of the body and held that way all when going from top to bottom and back again with the excercise. And I make sure my upper body, leading with my head, is, in an exaggerated sense, trying to touch my legs.
I keep my legs straight, not bent. Note: it's alot easier to get the legs kicked out with a "knuckle in grip" than it would with the knuckle out grip. And this is because you can flare those elbows out to the side bigtime.
I don't think you can get that "flare" with the old school grip. Do you think so? Heck, you don't even have to leave the chair your now sitting in to find out.
Just extend your hands out in front of you. With a closed fist, and the palms down, stick your arms straight out till both fists touch, side to side.
And then pull them back slowyly like you're rowing a boat. Your hands will now be at your side, and your index fingers touching the sides of your hip. Look down to where your elbows are. See how flared out they are? That's how it is with a Scott-dip. Flare City.
That boring and idiotic excercise was concocted on behalf of all of those who have never done or seen a Scott-dip performed before.
I learned this style of dip from a Scott video I bought a while back ago.
It was a tough excercise to comprehend doing--freaky weird for me to fathom at first, but then I caught on after getting over my initial paranoia.
BTW, for the newbies out there, and here we go again with the "number thing," I'll tell you that my output with the traditional, old school knuckles out grip was in the neighborhood of 25 reps or so. So if you're doing the same amount as me, then you'll know what to expect when you cross over to the "other side."
BTW, in doing the old school dip, it was done without making a concerted effort to keep my legs "way out" in front of my body. Which makes it way harder to do the
Tonite, i am going to try with my knuckles inside so i can flar my elbows more.....hopefully i can do this with just bodyweight and it doesnt hurt my wrists too much...
hope this helps some
04-25-2008, 08:08 PM
I'll have to try these. So the Gironda dips are more effective for incorporating the chest then slanting your body forward?
NSCA - CSCS
04-25-2008, 10:16 PM
04-25-2008, 10:31 PM
NSCA - CSCS
04-28-2008, 10:42 AM
Do you have anymore of those illustrations for other exercises by Gironda ? I think his material is very original. I've been utilitzing the wide grip neck press for quite sometime now.
04-28-2008, 11:51 AM
What is wide grip neck presses btw?
04-28-2008, 02:05 PM
I've always emphasized in proper training even more so vs. diet/supplements.
Probably because my training sucked so much in the past is why I try to always get a leg up on it.
The wide grip neck presses are when you do any type of bench press (flat, incline, decline) you lower the bar to the base of your neck instead of the common base of your lower pecs. I also have my hands so my pointer fingers are just slightly outside those rings on the bar.
You won't be able to lift as much and it feels awkward at first but it isolates the pecs better.
I fell victim to keeping my hands too narrow and lowering to the bottom of my pecs. That hit the triceps too much and not enough chest.
04-28-2008, 02:16 PM
04-28-2008, 02:42 PM
looking good....as i am also trying to develop my chest more....thus, i am trying the gironda dips. I think today im gonna strap on a 35lb and do 3sets x 8.....last week i did a 25lb to just get the feel of it.
looks like you're lower pecs are fine....lol....no homo...
04-28-2008, 02:48 PM
04-28-2008, 03:00 PM
04-28-2008, 03:04 PM
That pic is one that I took this past weekend. I was completely carb depleted and the lowest I've ever been. My BF meter isn't working, but my guess is that I'm around 9-10% ?
I was at 12% earlier then I dropped my carbs even lower the past week and threw in more cardio. I have been extremely sluggish/lethargic as of lately.
I need to get a new scale/BF reader.
04-28-2008, 08:22 PM
04-28-2008, 11:10 PM
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