Isolated dips...
Most people when they dip they straped a plate on thee belt, cross there legs and then put there legs behind them.
They are training there Triceps... 90% of that movement is targeting the triceps. It hits the chest indirectly, naturally, because your legs are lowered, it will bring in the decline part of the chest.
Right... now this is an Isolated dip. Which complete reverses the targeted area and numbers. It's now 90% Chest and only 10% triceps, which of course is now hit indirectly.
What your gonna do FIRST is Get COMFORTABLE. Too many people the moment they strap that plate on just rush. Your not doing pull ups where that plates just dangling there threatening to pull apart your waist. Formed should never be compromised and movements should always be clean. If its not, clean that shit up and you do that by lowering the weight. If your body starts squirming (if that's spelt right) towards th end of a set as in the last couple of rep, that's not a sign to say "yeah push throw it's working mam." It's not. That's actually your body telling you that it's not working and the weight is too heavy. You might say, "Yeah but your always like that's my muscle fatiguing."
We all know that at the beginning of a set, the early reps are not worth counting. It's only once we hit that point where I'm talking about towards the end of a set, that matters. The purpose of the early reps is to get or correct your form. So remember that next time your trying to blow that muscle up and it dosent seem to be working. Its not becauae youve lost the pump etc more time its because your firm isnt right in those early sets, which is fine, those reps are there so you can correct your form. If your doing 10 reps and your not getting any type of reaction from that muscle, that's not because the weights too light. No that muscle is not responding because your form is wrong and it needs to be corrected. If you watch a pro startibg a set. They also spend the first part of a set correcting there form or adusting it. Which is something you learn to do in time, when you really know your body and how it responds as it approaches the pump. They use 'mind to muscle' to do this. But yeah you cannot get a pump when form is bad, you get a pump when its right, and when it's right you hit the 'sweet spot' or 'G spot' as my trainer calls it lol That's your body telling you that your form is good, that its correct. When you start squirming, that's your body fighting against you because your firm was wrong throughout the exercise and it's scared your gonna INJURE it. Its so important that your form I'd correct not just throughout that entire movement but also throughout that entire set leading up to the last 2-3 reps because that's what's gonna give you the strength to push through the pump = growth.
1..get comfortable
2.. concentrate on form in those early reps leading up to the last 2-3
3.. and lastly make sure it stays correct in those last 2-3 otherwise you will fall short of the pump (close but no cigar) or worse injure your self. Stay healthy brother. 7
Righ now back to the ISOLATED DIP which is all about form.
Once you strap the plate on get in between the bars. Get comfortable. Lift yourself up slowly and cross your legs but this time, instead of putting your legs behind you, your gonna put them in front of you. I'd maybe try this movement without the plate to begin with because form is so important with this exercise. Even more so when performing Isolated Dips because technically your also workibg your abbs. Infact if you normally do those exercises for your abbs using a dip machine or station then your body through habit, may even help you with form, thinking your about to perform the abb movement instead of the Isolated dip. Infant I often do both, one rep after the other. One rep Isolated Dip one rep abb movement, one rep.. while at the same time your triceps are also being used indirectly remember so it's 3 for the price of one.
Good luck guys. Find that sweet sport