Gironda's "V" bar dips are not for everyone. Some of the grips are to the extreme. If you can have the knuckles of the hands pointed directly ahead (heels of the hand resting on the end of the "V" bar...some have used simple potholders/cleaning sponges to rest the heels of the palms on), elbows out, the upper to mid pec receive an outstanding stretch.
As with the above end of the bar hand position, even with a regular parallel dipping bar, rather than a "V" bar, this can be a rewarding chest builder. But with any dip, Gironda or whatever, try not going too low. Hitting rock bottom is not needed.
If the Gironda style dip works for you, than all the better. That and the BB bench to the neck have gotten good results with the people who have followed Gironda's suggestions.There is also his version of DB fly's that is not heard of that much. At times, the old 8X8 was used by the majority who trained at his Ventura Blvd gym.
I do regular dips, at present, with weight. Will semi lockout at the top position and start from a dead stop of 1 to 2 seconds at the bottom. Have it positioned so I can stand on the floor from that dead stop. Allowing the tension off the muscles during those 1 to 2 seconds. Builds great starting power and can be useful to help increase the BP power. Works extremely well with the Rest-Pause(10 to 15 seconds max) system of training. Can really load up the plates on this one.
One of the better tricep movement is having the arms glued to the sides and have someone control your lower body for a swing, so the dip is pretty much done in a 180 degree angle. The triceps are doing the brunt of the work. Good Luck.
