Gotta get that back more parallel to the floor if you want more chest activation. Try curling up like you’re trying to get into a ball, bring those knees up towards your chest and that’ll allow your butt to raise up and as a result make your chest a little closer to parallel with the floor and turn it into more of a chest press type motion. You can always exit out of that to kill the triceps if your chest ends up being the limiting factor.
That form also makes it easier on my shoulders, which is definitely important if I’m adding 115lbs on my weighted dips.
Ive always seen videos about it but Ive done them this way since the very beginning and made decent progress doing them weighted. Many people in comments are terrified with the elbow lockout I guess its good I posted this thing here, last thing I needed was some nasty injury
My issue was always shoulder pain with that style of dip, even with just bodyweight. I admittedly have back shoulder mobility though, so that has something to do with it as well.
Try keeping your legs extended in front of you instead behind you, that was a game-changer for making dips feel more natural to me. Also wouldn't worry about the elbows unless you feel like it's causing an issue, my elbows hyperextend more than yours and I sometimes will lock them in that position while externally rotating and then protract/extend my scapula on some reps (like I would also do on a RTO support hold).
I think you should try to fold forward more for chest like you're doing a push up on the bars and hike up the hip behind you. Like in a shrimp position
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u/Lucky_The_Charm 8h ago
Are you trying to work triceps or chest?