posted Fri, 06/12/2026 - 05:53
1638
+ 9 Your favorite unconventional exercise?
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Here is my secret superset chest finisher I love to do:
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Dumbbell Incline Flys (10-12 rep range) >
Incline Hex Press > (Regular) Incline Press > Svend Press (10lb plates) > Pronated Grip Incline Fly (Deep Stretch, drop the weight)
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I usually do this with the 50lb dumbbells and then drop to the 30’s on the last movement (Pronates Grip Incline Fly)
This shit will light you up, I fucking love it. Would love to hear anything interesting you guys do in your training, or just your favorite exercises in general
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Tricep dips can be tough on your shoulders because they force the joint into extreme internal rotation and unnatural extension. Supporting your full body weight in this position grinds the rotator cuff and biceps tendons against bone, drastically increasing the risk of impingement and joint wear.
The mechanical reasons why dips often cause shoulder pain include:
Extreme Joint Extension: Lowering your body forces the shoulder joint past its comfortable active range, stretching the anterior capsule and placing excessive passive stress on the ligaments.
Forced Internal Rotation: Particularly when doing dips off the edge of a bench, your palms are fixed facing backward. This forces the shoulders into an internally rotated position, which is a primary trigger for tendon pinching and subacromial impingement.
Scapular Instability: Proper dipping requires immense control to prevent the shoulder blades from hunching forward. When your shoulder blades tilt forward under heavy load, it creates dangerous friction within the delicate structures of the joint.
FAX Lol
Dips do not inherently destroy shoulders. Only weak ones. Fax
Enough with the crusade against dips. If an exercise causes pain, simply don’t do it.
I know plenty of people who can perform dips at 220 pounds for 30+ reps, and bodyweight training is a staple in Eastern Europe. Bottom line: if it hurts, skip it.
Since when the absolute FUCK do you tell me what I can and can't give an opinion on here about.
Dips are reknown for fucking up shoulders, Milky has already told me in PM that he has had sore shoulders and is worried about long term RTC problems when I have discussed with him what has happened to me recently - if I see one of my friends saying he does a dangerous exercise then for sure I will try and warn him off them so he doesn't get an injury from doing it.
I don’t know of a single Olympic weightlifter with fucked up shoulders and dips was the only upper body exercise my coach programmed outside of the OHP and pull ups. And he coached the national team. All the foreign countries also do them. All solid shoulders. So for every “dips fucked up his shoulder” I could probably find you 5 more which it didn’t. So statistically speaking it does not
I'm literally doing one arm dips so I can keep up with this madness with my phone
That would be amazing to witness.
I'll take a vid hang on
This cialis isn't going to last forever......
Most weighted bodyweight exercises need to be approached with serious respect. As someone who used to weight 95 kg (209 pounds) and has over 10 years of gymnastics experience, I’ve worked up to doing 5 sets of 30 bodyweight dips, and weighted dips with 60 kg (132 pounds).
Here is my golden rule: if you cannot do a deep dip (below 90 degrees) and hold a 2-second pause at the bottom completely pain-free, do not add weight.
Dips aren't inherently bad the same goes for deadlifts, bench press, and squats. You just need flawless technique and a reasonable choice of weight. Before you even think about adding extra plates, master your own bodyweight first to protect your joints.
I've often thought that the problem with Bodyweight exercises is unless you have assistance machines then it can be very hard to warm up correctly in that particular exercise, as effectively you are starting off with your own bodyweight to begin with each time. Its very easy to go straight to a chinning bar or dip station for a beginner and start straight off using bodyweight - not realizing thats actually really bad for the joints. Chins and pullups are pretty bad for shoulders too I have always found with the general widish grips people use - Neutral Grip pull ups seem to be the kindest option without crippling the RTC and creating soreness for the week ahead.
I think it depends on your goal. If you just want to look good, dips aren't strictly required especially if you aren't prepared for them or for pull-ups. Any variation of pull-ups, whether using a pronated or supinated grip, is difficult and requires serious respect for the movement.
Also, keep in mind that as you age, collagen synthesis decreases. Furthermore, AAS make you stronger much faster than if you were natural. If you think you can pop an Anadrol pre-workout and hit the dip station hard, your shoulders and elbows are going to feel it tomorrow. Your muscles might be ready, but your tendons likely aren't. A good idea would be to slow down the tempo, that'll train the tendons as well.
Shoulder "niggles"!!! Hahaha I love you Brits.
You're absolutely correct. I get up on the dip bars and have to convince myself that the pain is worth it. 2-3 reps in and it goes away. But the recovery is a sonnofabitch.
I do feel that when I really lean forward as far as I can it's a little easier on the shoulders (at least it doesn't hurt as bad).
If you are naturally built like a Tank like Pete is then you may get away with them, but for 95% of people Dips will cause problems - I am not saying this to be a killjoy mate just looking out for you,. Bare in mind that no chest exercise should feel painful or uncomfortable - the pain and tenderness/soreness is your rotator cuffs screaming out mate - this is not normal deltoid muscle pain but RTC generated. It was pushing and grinding through this kind of pain and soreness for years benching too heavy too often that fucked me over pal - DON'T make the same mistake I did
What you have to think about Milky is where your elbows end up right behind you in Dips and the strain and Hyperextension it is putting on the shoulder capsule - In a flat bench press then when the Bar is resting on your chest your elbows are a little lower than your back effectively - which is already stressing the RTC. In a Dip that elbow is REAL far behind you!! Its Very unnatural exaggerated stress that is being exerted on the shoulder.
No Joke pal - in my rotator cuff rehab pack there are a handful of weightlifting exercises that they state you shoulder NEVER do again after surgery, amongst them are Dips. The others include Bench Tricep Dips, Wide grip pulldowns behind neck, Behind the neck Shoulder Press.
Thanks dude, I am an ex-gymnast turned fatboy trying to bodybuild a little on the side.
The weight you work with ain't all that important my dude. The weight that allows to make progress is more important.
Plus weighted dips have to be respected the put significant strain on your connective tissue. You could incorporate them but only once a week.
Like hex presses as well. Have never incorporated them into a trifecta like you have them listed. Too bad chest day was day before yesterday, but sounds like a badass finisher.
Unconventional tho, I like to use the plate loaded lunge machine for shrugs. Something about the geometry of it allows the perfect amount of body English to lock out the last few reps and go heavy ASF.
That actually seems like it would hit traps great, unfortunately I am not in the presence of that machine. But will try if I come across one
Not an unconventional machine, but I love to put the Pec Dec fly machine in the rear delt fly position. Then I sit sideways and use for chest fly (1 pec at a time). This gives constant tension on the pec, and I “fly” further past the center of the chest towards other shoulder. Awesome pump. Then I like to superset that with Svend press with a 20lb kettlebell.
Finally someone who doesn’t shit on the Svend press. It activates your chest fibers great.
Fucking love the pump. My bro in law is jacked and a CrossFit gym owner (don’t hate) and I took him through a hypertrophy workout. He saw me do it and rolled his eyes, then after he did it was amazed at how good it felt. Converted him on the spot.
If I feel it I do it, period. So idc what the “science” says, it feels great to throw in and I feel it where I want in the upper middle chest
I think I just found out I might be a little gay.
Im such a lazy fuck. I like farmers carries standing still. Ill incorporate shrugs but instead of reps I just hold my shoulders up to my ears as long as possible.
Heaviest weight I can manage. Sometimes ill actually carry/walk with em.
Its more of a warm up though. Although ill end shoulder/back/arm days with those also.
Nothing wrong with holds
unseen423@Petecastiglione love when you post these, bro! Always love trying something new
All of these are immediately back to back and to absolute failure (besides the first exercise, Incline Dumbbells Fly)