Gironda dips

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    Gironda dips


    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?


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    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.
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    Those dips are OK. Now....the Gironda neck press is FTW.
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    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.
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    Quote Originally Posted by ShakesAllDay View Post
    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.
    yep...that is exactly what i do. I try and put my feet about 45degrees in front of me. I think as long as you "curve" your back and pin your chin on your chest, you will see that those 2 things help create the angle that will hit your chest. I didnt lock out like the fella on the video did...
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    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.
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    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.
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    Quote Originally Posted by Rugger1 View Post
    Those dips are OK. Now....the Gironda neck press is FTW.
    what does FTW mean? Did you get any results from these? if so what?
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    Quote Originally Posted by smeton_yea View Post
    what does FTW mean? Did you get any results from these? if so what?
    **** THE WORLD!
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    Quote Originally Posted by smeton_yea View Post
    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.
    i thought his form was decent. What are the points you should of think of when doing a Gironda dip?

    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



    thanks
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    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 ?
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    bump.


    Am I doing gironda dips right even if my hands are not inverted ?
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    Quote Originally Posted by ReaperX View Post
    bump.


    Am I doing gironda dips right even if my hands are not inverted ?
    From what i have been reading on the gironda dips, the grip isnt really that big of a factor (i could be wrong though). The big thing is to make sure u go slow and deep, but not so deep you hurt your shoulders.

    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

    anybody else?

    thanks
    msucurt
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    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.
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    Quote Originally Posted by ReaperX View Post
    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.
    I dont think you need to do that reaper. Just try to imagine yourself doing a lower ab exericse where you pull your legs up to a horizontal position. Now, dont do it that far, but just keep your legs straight and basically pull your feet until they are basically right under your nose i would think

    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
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    You can also do a similar move, but instead of extending your legs, simply bring your knees to your chest. It rocks.
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    Quote Originally Posted by ShakesAllDay View Post
    You can also do a similar move, but instead of extending your legs, simply bring your knees to your chest. It rocks.

    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

    Your welcome.

    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
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    I'll have to try these. So the Gironda dips are more effective for incorporating the chest then slanting your body forward?
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    Quote Originally Posted by VolcomX311 View Post
    I'll have to try these. So the Gironda dips are more effective for incorporating the chest then slanting your body forward?
    Yes they are!!!!!!!!I just tried them today for the first time and loved them!I had given up on dips for chest a long time ago.I just couldn't get the feeling in my chest going.I did the leaning forward,tucking in your chin,even slightly swinging the legs back to lean a little more and finally said screw it!I'm wasting time and energy with these damn things I just can't get down.Gironda dips(and curls)are awesome though.I do have one question.I was feeling my right chest working harder then the left.I'm very good at benches keeping everything even and with bb's on other exrcises.But my right pec was being strained more so than the left.I'll figure it out on my own.Just looking to see if anyone will be like I had this same problem and realised I was__________________________.
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    Quote Originally Posted by pantera101 View Post
    Yes they are!!!!!!!!I just tried them today for the first time and loved them!I had given up on dips for chest a long time ago.I just couldn't get the feeling in my chest going.I did the leaning forward,tucking in your chin,even slightly swinging the legs back to lean a little more and finally said screw it!I'm wasting time and energy with these damn things I just can't get down.Gironda dips(and curls)are awesome though.I do have one question.I was feeling my right chest working harder then the left.I'm very good at benches keeping everything even and with bb's on other exrcises.But my right pec was being strained more so than the left.I'll figure it out on my own.Just looking to see if anyone will be like I had this same problem and realised I was__________________________.
    I will definitely have to try the Gironda Dips. I use Slanted Dips for lower chest and I dip pretty damn low. I actually do feel a really good pump in my chest when i slant dip. I usually strap on up to 90lbs and I know my tri's couldn't handle that (I'm already 215lbs), so it has to be a large sum of that stress being distributed and assisted by my chest, but I'm always open to trying new and potentially more effective ways to stimulate the muscles.
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    curt-


    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.
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    Quote Originally Posted by ReaperX View Post
    curt-


    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.
    dang reaper...the other day i found a awesome website about gironda and has several of his illustrations. I will try and locate it again and post the illustrations. You would be suprised at how many normal exercises you do on a regular basis were derived by Gironda....pretty cool dude i imagine.

    What is wide grip neck presses btw?

    thanks
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    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.
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    I'm trying to develop a bit more my lower pec. The gironda dips will probably help even more. Here's a pic of me that I had someone take this past weekend.

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    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...
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    please post that link of other gironda exercises if you find it. Thanks.
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    Quote Originally Posted by ReaperX View Post
    please post that link of other gironda exercises if you find it. Thanks.
    reaper is that you in your pic? I could be wrong but I thought you said you were 14 or 15% bf. If that's you you're shredded.
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    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.
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    Quote Originally Posted by ReaperX View Post
    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.
    when u get a new BF caliper....let me know what you get and if you think it is very accurate.....ive been looking to buy one, but dont wanna waste money on a bunk one...

    im looking for the link w/the gironda stuff....it may be awhile, but i will post it

    thanks
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    Quote Originally Posted by ReaperX View Post
    I'm trying to develop a bit more my lower pec. The gironda dips will probably help even more. Here's a pic of me that I had someone take this past weekend.

    I think you need more upper chest than lower myself.I would do exactly what I'm doing right now.Inc bench,gironda dips,and then some flyes or cross overs if you fell the need.I'll do flat every now and then to maintain,but rarely.I did the flat bench for years at first.I honestly thought your upper chest just took longer to develop,like it built from the bottom up......
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    Quote Originally Posted by ReaperX View Post
    curt-


    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.
    Here you go reaper....i found it.....hope this helps ya













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    These are all in Vince G's e-book=)
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    and many more
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    where can i get gironda's e-book ? Does it cost money ?

    I started utilizing his techniques back in Dec '07 from the little that I read about. I'd pay for an e-book if I had to for the whole thing.
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    oh yea baby!...Just to report. I did 2 sets of gironda dips yesterday with a 35lbs plate and im a little sore on the outsides of my pecs. Sweet....Not that this means anything, but i do know i am using my pecs and not my tri's at least.....

    I am going to continue using these for a complete month and drop any pressing mvts, just to see what happens.

    Remember though, i am doing fullbody, so i will be doing these 3x week. I am going to try and alter my rep range from day to day... (mon = 8 reps.....wed = 12 reps......fri = 8 reps)
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    Quote Originally Posted by msucurt View Post
    oh yea baby!...Just to report. I did 2 sets of gironda dips yesterday with a 35lbs plate and im a little sore on the outsides of my pecs. Sweet....Not that this means anything, but i do know i am using my pecs and not my tri's at least.....

    I am going to continue using these for a complete month and drop any pressing mvts, just to see what happens.

    Remember though, i am doing fullbody, so i will be doing these 3x week. I am going to try and alter my rep range from day to day... (mon = 8 reps.....wed = 12 reps......fri = 8 reps)
    Are you doing them knuckles in or knuckles out? I may try them tonight.
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    How does doing the gironda dips compare to doing decline ? I feel like decline hits still the center of my lower pec.


    The only thing that I have found to hit that lower outer pec is gironda dips/decline cable crossovers.



    I'm not a huge fan of cable crossovers. They yank my shoulder and they are a pretty wimpy exercise overall.
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    Quote Originally Posted by VolcomX311 View Post
    Are you doing them knuckles in or knuckles out? I may try them tonight.
    I am currently doing them knuckles out. I am using a regular tricep dip station. I tried to put my knuckles in , but im telling ya, you better have some EXTREMELY STRONG wrists to be able to perform this grip IMO. Wow, it hurt. But im gonna keep trying a few reps every workout to see if i can get my wrists in shape.
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    Quote Originally Posted by ReaperX View Post
    How does doing the gironda dips compare to doing decline ? I feel like decline hits still the center of my lower pec.


    The only thing that I have found to hit that lower outer pec is gironda dips/decline cable crossovers.



    I'm not a huge fan of cable crossovers. They yank my shoulder and they are a pretty wimpy exercise overall.
    I dont know how they compare, but i have done both and i have NEVER been sore with declines. I was sore today after doing 35lb weighted Gironda dips. Im going to do 45lb gironda dips wednesday for 3 sets of 6reps and see whats up..

    so far, i finally found something that hits my "outer, lower" pecs it seems
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    Quote Originally Posted by msucurt View Post
    I am currently doing them knuckles out. I am using a regular tricep dip station. I tried to put my knuckles in , but im telling ya, you better have some EXTREMELY STRONG wrists to be able to perform this grip IMO. Wow, it hurt. But im gonna keep trying a few reps every workout to see if i can get my wrists in shape.
    I hear ya. Our dip bar is oddly wide, so maybe I'll be able to pull it off knuckles in. I'll try both, thanks.
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