How long have you been lifting?
What are your stats? (height weight etc)
Whats your training split like?
most people will need to know the above things before they can give a proper answer, but first of all its no wonder you can only do half a dip, if your treadmill is anything like the ones at my gym the sides are wayyyyyy too far apart for any normal person do to dips on. you need a set of parallel or dip bars. Also i don’t understand how your workout revolves around dips if you cant do them? please clarify that.
I’ll need to know how long youve been doing overhead pressing for to understand why your weak in that area, but as a suggestion i would replace them for preferably dumbbell shoulder presses or even smith machine shoulder press as it sounds like you are on the beginners side. (correct me if im wrong)[/quote]
I have been lifting for half a year, but only SERIOUSLY lifting since the start of this year.
I’m 69kg and 180cm tall. Estimated body fat level is around 14-16%
My training system is very similar to Rippetoe’s Starting Strength.
It revolves around dips because dips and push ups are the best chest exercises I could do. I do not have a bench at home. Doesn’t the fact that O increased my ROM mean already that I’m improving? This thread is to seek out a faster way.
As I have small arms, I have always been stuck at this weight for half a year. I used to be stuck at 15kg but managed to break that plateau.
Yes, I’m ALOT on the beginners side. [/quote]
you really need to invest into a gym membership, or even some better gym equipment because by the sounds of it your really limited to what you can do, as a beginner you want to be hitting all the major compound movements (bench, squat, deadlift, chin-up) then throw in other isolation movements when you get stronger and more experienced. i really dont even think someone whos been training as little as you have should be targeting shoulders for a whole workout, thats just my opinion but i think you should be doing full body workouts for a year or until gains slow right down.
if you cant afford a gym membership or equipment then yeah go for pushups like everyones said, when you get stronger (40 reps+) you can even get someone to put a weight plate on your back, as for the OH pressing it is probably your form, just look up a video on OH pressing form and correct yours if need be and stick at it.[/quote]
Thanks for the kind reply.
Not trying to make excuses here but, I’m just a teen (no drivers license), nearest gym to really far away, parents work till 8 so going to a gym is out of question.
I do, do deadlifts but progress has been limited so far due to lower back pain, New Years Resolution is to hit 400lbs before the year is over.
I DO NOT target shoulders for a whole workout. Dips and OPresses are just a part of my workout. I hope I clarified that for everyone. Reason I do OPresses are because Mark Rippetoe recommends them, and who am I to question a person of his level? As for dips, in Rippetoe’s book, he clearly stated that a dip is a good replacement for the bench press.
Will take your advice on the push ups and form checks, thanks![/quote]
Look up lever pushups and hindu pushups… the way you do dips is pretty pointless and potentially harmful on your shoulders. Forget about my advice to join a gym, apparently you’ll have to work with what you have. Which means advanced calisthenics and barbell work. Deadlifts, hack squats, military presses, floor presses, barbell rows.
Are those two effective? Maybe I’ll stick to push ups and get up to 100 good push-ups then come back to the dips with two chairs instead of my threadmil.
Am already doing deads, barbell rows, Overhead presses, power cleans.