In a world gone mad for the latest greatest machine or new fangled exercise that every newly qualified Personal Trainer ‘thinks’ they’ve invented, we are sadly overlooking what has always worked. For great upper body strength and development look no further than the chin up and the dip and they’re weighted progressions. If you’re not sure look at a professional gymnast – I think you’ll agree that they’re pretty Hench! And do you think they do curls/pushdowns or use machines? Nope, the overwhelming majority of their training is dominated by chins and dips in some variation.
We all know by now that the squat is the king of the lower body exercises, and if you don’t you badly need to read up! I’m not going to rant about that right now, there is more than enough that’s been said on that front. Well, the chin-up and dip are most definitely in the running for the upper body crown. The most frustrating thing is that most commercial gyms don’t even have a chin-up bar and less still have a dipping station, preferring instead the grossly overpriced suspension bands or some variant, where all manner of interesting movements can be done and so make them more ‘functional’ … man, am I getting sick of hearing that word! Guess what? Gymnastic rings were first used in the mid 1800’s, and have been used in gymnastics since the early 1900’s. They are still used today in virtually the same form (rings at the end of a rope). So what exactly is so revolutionary about suspension bands? Oh wait, they have a different attachment point so they can be used at different angles and are unstable so require more ‘core’ stability when performing standard exercises like rows and bicep curls on them .. oh dear! Check out that person doing the exercises and tell me their core is stable – they’re usually not strong enough for it anyway and are wriggling around and swinging their hips with dreadful posture whilst doing the exercises, thus negating any ‘stability’ in the first place!
Anyway, back to chin ups and dips, how many have seen the guy doing gut wrenching, back swinging lat pulldowns with the whole stack? He probably can’t even do strict chins for the same amount of reps. The same goes for the guy who can smash out 10 reps at 100kg on the bench press, can he do 10 strict dips? Probably not. Not to mention the stability involved in the shoulder joint, and the subsequent strengthening of the rotator cuff.
Some of the best physiques in bodybuilding were built back in the day with a staple diet of chins and dips, I’ve already mentioned gymnasts but again, check out the upper body development of Kristian Thomas as an example.
Basically, the reason most avoid these is that they’re too damn hard! especially the weighted versions. But since when has the easiest version of something given the greatest gains? It’s about time you went back to basics put these two great exercises back into your routine. If you need further clarification see what Charles Poliquin has to say about them here: weighted chins, weighted dips. That’s it, rant over 😉