Dips & OHP = Crazy Combo!

Getting the best of both worlds

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Disclaimer: AlphaDestiny is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. AlphaDestiny will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

[AlexLeonidas]

Weighted dips and overhead press is the ultimate combination that Bill Starr used to recommend. This provides perfect size gains and has carryover to all the major movements. You've effectively taken one of the best weighted calisthenics movements, with one of the strictest presses in standard weight training. Combine the two, and you're flying! Btw, I'm aware that the dips are a vertical press but I don't refer to it as such since the muscles involved more resembles a deep bench press. Just wanted to make that clear. Wishing you the best of gains!

[TheRealGuywithoutaMustache]

Overhead pressing and weighed dips go together like bacon and heart attacks. They compliment each other extremely well.

[ein]

honestly when I started doing dips my shoulders blew up. they legit turned into boulders after doing them for a month. I had never seen much shoulder improvements before doing dips so I highly recommend them!

[kingmacklin]

I can't back this video enough! Standing press has always been a stubborn lift for me, but my weighted dips shoot up like crazy. When I began combining both, not only did my training become more fun in general, but my shoulders blew tf up!

[cosmopayne]

Thank you for always getting right to the point. No useless intro and summary of what the video is going to cover. Awesome 👍

[hercules]

First time I found out about this system was when you did it in the bearmode days (early 2017), got super inspired and ever since I started doing it I got stronger all around. Got up to a 230lbs OHP and 180lbs dip @ 220lbs bw. I absolutely recommend it to everyone. Best gains of my life following your advice hands down. Keep up this amazing content!

[noaffiliation-xw]

Honestly have only been doing this for a few weeks and my entire upper body is blowing up. Really good shit man.

[russmet]

I tried this combo about a year ago, when I realised the natural movement of the two vertical presses. Feels awesome. Great vid, thanks bro

[matthewalvey]

Please do a full day of eating video/ day in the life vlog. It would be super interesting and informative!

[johnwicksfoknpencil]

A word of caution for lifters in general from my own mistakes and experience:

Don’t forget to periodically include unilateral pressing exercises like the Z press, ESPECIALLY if you are still building a stable and powerful base.

I say this because I love the OH barbell press - but unfortunately over time due to lack of attention to form I developed a minor deficit in my right shoulder... which then led to a further imbalance of strength over time, which then led to a straight up injury (all over the course of 3 months). The injury was a very painful but mild cartilage separation. I initially tried to ignore this (“man up” and all that BS) and proceed with the presses but it just created a worse deficit and imbalance to the point where it was obviously asymmetrical in the mirror AND I could no longer do dips or pressing at all.

My fix for this was I abandoned all pressing activity other than very light benching for mobility, doubling my omega 3 intake in my diet and doing daily flexibility and stretching exercises for both shoulders. Over 2 months I nursed my shoulder back to health to where the pain was gone and I could begin reforming my shoulder stability. I used one arm dumbbell presses exclusively starting with light weights until both shoulders were equal in strength and visual hypertrophy. I also did all my lifts in front of a mirror to assure symmetry of form. I was very lucky to have been able to rehab back to normal and fix my mistakes because it could have been a lot worse had I stayed ignorant and proud.

Unilateral exercises now make up at least of 50% of my shoulder work. The Z press with a hold was monumental in my rehab and is still a staple of my routine.

Don’t make the same mistakes I did!

[theodorlager]

My AD press, dips and incline db bench skyrocket when I do them together!

[mj]

I've inadvertently been doing only these two exercises for my main pressing and Alex is right. Been making mad gains

[RMM]

I’ve been doing this combination for a long time & I think it’s the best push combo for your upper body. I haven’t done Bench Press in a long time but when I do it shoots up

[Fafuzu]

I do it for years and i agree Alex Dips + Ohp are Perfect combo

[konvaljen]

These have been my main two push exercises for a long time now. I'm jacked. You dont need to bench if you dont want to

[jmajjic]

5 years later and this msg still holds its weight 💪🏾

[garybrar]

You've come a long way Alex, you've improved a ton in every aspect and look way better. Dope hair cut and beard esspecially

[dillon_and]

Have been doing this for 3weeks now, saw this video just now and I’m glad I wrote myself a programme worthy of your praise man!! Just wanted to get good at dips and o.h press so I put them together.

[DrTopLiftDPT]

I’ve done this for years. Actually avoided horizontal pressing for a long time because my chest was bigger than tris and shoulders, and just did dips and OHP etc. I get into flat bench when I feel competitive with my friends.

[EllencyOfficial]

Squats, Romanian DL, dips, military, weighted pullups, really, is all you need.