Dips are one of the best upper body movements you can do, period.
While there are some impressive lifters out there who can double their bodyweight on the dip bar, many mere mortals struggle to even eke out ten reps.
And this is where we come in.
There are three very easy strategies you can employ to begin doing more dips than ever before in no time.
1. Cluster Sets
A cluster set is a low-rep, high volume style of training with short rest periods between reps.
Let’s assume you can only do 4 pushups, failing on the 5th.
Try a schema of 10 sets of 3 reps, with 15-30 seconds rest between sets. You can even do something along the lines of 20 sets of 2 reps. You can get really creative!
That way you work in a decent amount of volume while training close to failure.
The short rest period between sets while working close to failure will rapidly increase resistance.
Don’t forget to progressive overload each session by adding more reps or total resistance.
One of my favorite 15 minute workouts for my upper back is a pyramid cluster set for pullups adhering to the following rep structure: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1.
But most people structure cluster sets in 10 sets of 3, 8 sets of 4, for example.
Novices that lack proficiency in bodyweight exercises would benefit enormously from the use of cluster sets in their training regimen.
Check out our old school chest builder article.
2. Lose Fat
Now this strategy to do more dips should be blindingly obvious, but many lifters out there attempt elaborate workouts to do more dips when cutting bodyfat is the easiest way to increase your total of dips without developing more absolute strength.
Losing fat doesn’t just reduce your total weight load, but it also helps improve your overall balance on the dip bar as well as allowing you to improve your form and positioning.
In fact, fat loss is the number one best way to increase your relative strength. It’s also the quickest way to become more athletic and proficient in a number of bodyweight exercises..
Check out our fat loss bundle if you need help with searing off those pounds.
3. Engage Your Lats
The more muscles you actively recruit, the more power you should be able to generate, right?
Well, this well and truly applies to dips.
It could take some practice and dialing down of your form to learn how to engage your lates, but the easiest way to begin is by adopting a powerlifting arch, retracting your shoulder blades on the bench, to teach yourself how to activate your upper back when you press.
After you master engaging your lats on the bench press, it will become second nature to activate your lats on the dips.
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