Gironda dips

msucurt · 04-24-2008, 08:42 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?

Mulletsoldier · 04-24-2008, 08:56 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.

Rugger1 · 04-24-2008, 10:05 AM

Those dips are OK. Now....the Gironda neck press is FTW.

ShakesAllDay · 04-24-2008, 10:41 AM

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.

msucurt · 04-24-2008, 04:51 PM

Quote:

Originally Posted by ShakesAllDay

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...

pantera101 · 04-24-2008, 08:26 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.

**smeton_yea** · 04-24-2008, 08:49 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.

**smeton_yea** · 04-24-2008, 08:50 PM

Quote:

Originally Posted by Rugger1

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?

pantera101 · 04-24-2008, 08:51 PM

Quote:

Originally Posted by smeton_yea

what does FTW mean? Did you get any results from these? if so what?

FVCK THE WORLD!

msucurt · 04-25-2008, 07:53 AM

Quote:

Originally Posted by smeton_yea

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
msucurt

ReaperX · 04-25-2008, 09:11 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 ?

ReaperX · 04-25-2008, 10:26 AM

bump.

Am I doing gironda dips right even if my hands are not inverted ?

msucurt · 04-25-2008, 12:03 PM

Quote:

Originally Posted by ReaperX

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

ReaperX · 04-25-2008, 12:07 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.

msucurt · 04-25-2008, 01:49 PM

Quote:

Originally Posted by ReaperX

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