Just a quick tip for the very heavy dippers here...
In general guys who build up to very, very heavy weights on the dip tend to tear/damage their pectoralis minor insertions (edge of armpit) and/or grind all the cartilage off their elbows and shoulders. Tears of the rotator cuff are also pretty common as are twisting injuries to the shoulder girdle.
The problem is one of leverage...
Most gyms changed over to "safety" dip bars back in the early 80s as 70s style dips (very narrow) were simply too difficult for most trainees. Wider "safety" bars changed the exercise into a sort of decline bench press (think about it, the leverages are the same) and offered a trainee stuck in the bottom position the option of popping out... whereas narrow dip bars leave you stuck in the bottom position (especially if you're a dwarf like me and your feet don't reach the ground).
The best option is to dip with the old fashioned narrow bars (hip width, maybe 18 inches apart) while maintaining an upright posture (don't lean forward) and keeping the elbows out.
I've seen lots of guys who dip with a 100 lbs for reps find themselves unable to manage even a few reps with their bodyweight once the handles are narrower and their elbows are out (as opposed to pointing them backwards)... surprisingly, changing over to strict, narrow dips will add inches to already large arms.
With narrow dips, you add weight to your feet (to stop leaning forward) as opposed to around the waist.
When you can do narrow, upright dips with just a hundred pounds attached to your feet you'll have 20 inch arms.
Just a tip...
The Luke
