ELBOW DIPS!
A move that eluded me an entire year since attempting in Sep-Oct 2022... My left shoulder of course is anything but stellar during all this time. Over-training left me too exhausted to try and do this move much even on days when the delt wasn't acting up like a b!atch.
For the longest time-- lowering the elbows without buckling halfway was just impossible Fast or slow-- it made no difference... I simply plop like a sack of sh!t on the way down... until
23 Sep 2023 -- First ever... 5 reps of Elbow Dip
Figured out the trick by myself. Watched a few more videos of others afterwards only to realize it's all shown but I was just too thick to see it! -- The "trick"? Move forward when getting ready to drop the forearm and elbow down to the back. This will lower the loading force. Swing upper body rearward to get the momentum for punching forward before rising back up!
Once that was wired in the thick slow skull of mine--- it was just a matter of adding new mind-body connections, mostly in the shoulder area. One thing I refuse to accommodate where possible is swinging the legs to get more momentum (but I might change my mind when it comes to the next variation, the Russian Dip for smoother transition in the movements).
30 Sep 2023 -- 8 reps...
Immediately after the first ever 5 reps, I set an Intermediate Goal for the Elbow Dip - 10 reps in 1 set
Not too concern
about the flow and smoothness at this point. Its all about getting it
done with enough strength muscling through the set for 10...
Progression came quick-- 8 reps a week later despite that day being pretty tiring from all the workouts during the week...
04 Nov 2023 -- 9 reps in a set.. "Close but no Cigar"
Oct was a busy month with Anuga and post traveling workload. I had only
been doing the Elbow Dips at this green dipping bar on my way to the
gym. And gym time was at a minimal, so no meeting the green dip bar in Oct..
Finally after a 5 week hiatus, crank out 3 sets last week. 7, 8 and last with 9 reps.. ALMOST!
12 Nov 2023 -- 12, 12, 11 -- Intermediate Goal of 10 - UNLOCKED!
And today it happened-- way better than expected. Maybe the last 2 days of giving Pull training a miss was a good idea-- rest up and got this one done today.
3 sets with 12, 12 and a final 11 reps. First set was "shaky" and poorly controlled-- but take it as a warmup set.
Lots of people use the term interchangeably with a different variation, the Russian Dip which is where the elbow is flared out and contact point on the bar is actually more of the upper arms; biceps/ triceps before pushing back up. The Elbow Dip as the name suggest is where the elbow and forearms form the contact points in the lowered position. Both of course need the wrists to be gripping the bar
The Russian Dip is harder with a bigger ROM (Range Of Motion) and a little more awkward leverage. Hence its better to start with the Elbow Dip and work up to the more difficult actions of the Russian Dips.
Probably will try the Russian Dip in the next few days but not in any hurry. Looking through all the video analyis of my Elbow Dips-- think I spotted areas of improvements that will make it better and carry over to other variations.
- Tighten up core and legs further.
- Increase control / connection with lats, pecs and traps to utilize these when in motion
- Focus more on back muscles and not just the explosive hinging from the shoulders alone