Stop Doing Dips IMMEDIATELY!

I keep getting this question, so it's time to tell you about doing dips. They can be very dangerous and in this video I am going to tell you why.

Thanks and God Bless - Ron Williams

Disclaimer: As with all things, results produced from applying the principles taught in this video, or any other associated content media, will vary dependent on an individual’s abilities, conditions and circumstances. The information provided on this video, or through any of the associated websites, is not intended to be a substitute for professional medical advice, diagnosis or treatment. Ron Williams is not responsible or liable for any advice, course of treatment, diagnosis or any other information, services or products that may be recommended through this or any other associated videos, websites or content mediums. You are encouraged to consult with your doctor with regard to the information contained herein.

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Dips have been around for years. They even have specialised dips bars in gyms purely designed for performing sets of dips. Dips however are not shoulder friendly. As you lower yourself down, under full bodyweight, during the Dip exercise you put your shoulder capsule under huge amounts of strain.

Basically the arms are not designed to go backwards in that way. You can see this for yourself just by standing tall and then seeing how far you can take the arms backwards.

The worse types of Dips are the ones you see during boot camps that are performed off a park bench. Ever wondered why your shoulders are sore after performing Dips? It’s because you are stretching all your ligaments and the soft tissue of the shoulder joint. If you don’t want sloppy and unstable shoulder joints that are more likely to dislocate then lay off the Dips.

Although parallel bar dips are great mass builders for the chest and triceps they damage the joints. This exercise appealing because it can be done at a gym that is equipped with a dipping station (or machine) or between to solid objects such as two chairs (facing each other).

This exercise is a chest exercise and a compound movement. Although this exercise can be classified as a triceps exercise, many use it as a chest builder. However, there are simply better, safer, alternatives to using parallel or bench dips to grow your chest and tricep muscles.

[slumz]

this man is trying to make us all stay weak.. Dips got me so much stronger.

[rdworldamerica]

Yup...dips are dangerous...that's why I add weight to mine, and do weighted dips instead👍

[RzariRzari]

In conclusion, every exercise is bad for your joints.

[comali]

I've been doing dips exercise since I was 16, now 52. One thing to keep in mind when doing dips is to:
1 - listen to your body and respect your age.
2 - Warm up before doing dips.
3 - Do not overdo it, means like a lot of sets with too much repetitions.
4 - Never use weights around your hips, your body weight is pretty enough for this squeezing exercise.
5 - Don't do it too slow and don't do it too fast, keep the motion in between, usually the dip down motion is slightly faster than the pull up motion but keep it in control, do not drop down.
6 - Do it on a parallel " bars " and not on a parallel " anything " where you can " grab " it with your fingers closed in on the bar instead of " placing " your hands with an open fingers, less stress on the wrists and keeps the elbows close to the body.
7 - Keep your shoulders tight and YOUR ELBOWS close to your body, do NOT widen your elbows away, that's a killer for your rotating shoulders.
8 - When you dip down, DO NOT do it full range motion, instead keep the motion halfway down where the elbows are slightly parallel to the ground and when you push it up better not to lock the shoulders and elbows completely, let it flow smoothly.
9 - Try to keep your back straight especially when you push it up, means engage your whole back muscles during the push up motion, it keeps the body straight and gives you a boost.
10 - When you feel pain, constant pain and feel that the pain is blocking you from performing the exercise ( any exercise for that matter ), STOP doing it until you heal, rest smart so to speak until your injury is repaired and the pain is gone and when that happens, try to get back to perform the exercise stage by stage, step by step and NOT back to it right away as in full. Listening to your body is a smart thing to do, listen and heed, when your body says stop push it a lil further, but when your body screams and begging you to STOP, then you must refrain, no pain no gain is a BS theory, working out as a lifestyle is not the same as working out to compete, if you're not competing why pushin it to the edge?

Bottom line, you should feel at ease when performing an exercise, at ease means in control, the moment you lose control, you put yourself in the injury zone, been there done that and it's not worth it, play it safe.

[flexluthor]

he's not going straight forward, he's not going up, he's going

[isolator]

just dont go too low when doing dips and you'll be fine

[ricibiribicci]

Dips are one of the best exercises for chest and triceps

[brooklynstylee]

Very informative guy without all the ego lifting going on in other channels. He's very right.. these weird movements eventually catch up with you.. I've been working out for 20 years now and some of the workouts I used to love to do now hurt too much.. but when I did them I was young and didn't listen to anyone..no pain no gain.. until pain is all you got

[tangomango]

I don't agree with a lot of things Ron says..However what I do know is that he is a high quality guy, who is healthy, happy, and genuinely cares about others.

[AntranikDotOrg]

This is some broscience logic if I ever seen one. People roll their shoulders during pull ups too if they have bad posture or inability to depress/retract the shoulders. Should pull ups be avoided as well? I doubt it.

[dirtmcgirt]

Thanks for the videos
A lot of the negative comments appear to be from younger guys who haven't been alive long enough to wear out there shoulders. Dips and upright rows are off the table for me after years of loving the movement.
A few more decades and some of the people commenting will understand what you were trying to convey to them.

[PROFCAMINHAO]

Ron thank you for this amazing advice. I have no problem benching 315 lbs for reps. But when I try to do dips, I get extreme discomfort. I have been listening to my body and staying away from bodyweight dips and using decline dumbell chest presses instead. Keep up the great work. I am a subscriber now!

[nasreddinekerkouf]

it's not danger exercise all you need to do is to work on flexibility and mobility on your shoulders and it'll get you away from pain and i recommand to do it before and after you working out
for all respect i do calisthenics and a lot of advance movement like planche handstand...ect
and i do them on dips bar and feels good and nothing hurts, thx!!!i respect this man he is pro and im not trying to be rude
love unity and peace <3

[kitsunes]

Who else just watched this video for fun knowing the info in this vid was horseshit anyways

[Mickk]

Sure he knows a lot about the human body, but aren't 99% of his theories all broscience? I can't find any studies which prove that arch theory of his to be true. Just saying.

[brentbaier]

Subscribed! You are my new go-to fitness guy. I love the positive attitude, clean professional videos, and the God Bless you at the end :D Going to be watching more of your videos Ron, thanks for the tips.

[CrimxSun]

Natural body builder of the Decade XD and i was lost.

Legend has it: he's so natural, actual nature grows from him.

[chilled]

Who in God's name does a dip like that? He took that to the extreme to try and make his point, any exercise with shit form will be dangerous. I've never heard of you Ron, maybe that's down to my own ignorance but I am so sick of these wannabe celebs claiming they have found/discovered something about fitness that no one else has.

[jawkneeG]

Is it that dips are inherently bad, or that people are weak (due to lifestyle/lack of strengthening) while in the certain areas of dip position? I started taking gymnastics a few months ago. I realized a lot of the things we call "bad" in the weightlifting/bodybuilding community is actually just because we're weak in those positions. And if you strengthen those weak positions properly, then you'll be fine.

I personally stopped doing dips years ago because I felt the excessive strain on my shoulder and left elbow. But this recent gymnastics training has really opened my eyes regarding the fact that most people, even athletes, are weak in a lot of places they shouldn't be, due to training imbalances and neglected areas.

Most people don't have the flexibility/mobility/range of motion that all humans naturally should have.

[BulldogFromHell]

"We're not going up, we're not going down, we're going - Ron Williams the "Natural" Bodybuilder of the decade.