I missed a chest workout this week because my shoulders are still sore from the inside because the dynamic tension rotator cuff workout I did earlier this week. It did not help that I did some cleans back on the leg day and some heavy stiff legged deadlifts for hamstrings. So what I did is a great chest workout at home: “100s dips”.
9 Part Guide to Bigger CHEST (if clicking doesn't work- right click and hit "Save link As")
Those sore shoulders are a dead giveaway that I needed to skip chest and back for at least two days from their scheduled workout so that is what I did lest I pop my rotators. Remember that rotator cuff is like a floating joint designed for mobility and it could be very easy to injure that area especially for bodybuilders and power lifters especially if you do a lot of heavy pressing movements.
So since I wouldn’t be able to hit chest (which is my weak part) for at least two days from now – I did some 100 reps dips from our sturdy wooden chair. I did the version where my legs are at a 90 degree angle so that it also worked the abs to a great degree.
If you were wondering how the hell I can do 100 reps – that is not the case literally; it only meant that I completed 100 reps as fast as I can.
How to do 100s?
Easy – I took a dipping position from a chair and placed my feet at a 90 degree angle (so it’s like they are still on a sitting position) then I did as much as I can in a controlled fashion, contracting the chest for at least 1 second at the top of the move and lowering my body for at least 2 seconds then exploding up.
In my version I did it from the armchair from a sititing position holding the arm rests instead of the seat of the chair. But the chair must be sturdy to be able to do this.
I reached my first failure at the 47th rep then I stopped for 5 seconds then I got into it again. I reached my second failure at 55, then again at 65, 70, then I rested longer (30 seconds) then worked my way up to the 80th rep. Then after that I failed every 5th rep or so until I reached 100 reps and by then I did my best to fight off gravity for the last 15seconds of tension by staying at the same position with a static contraction (since I cannot do any more concentric reps).
After that sh¡t, my pecs are all sore and swollen withpump, then I finished my protein shake, head to the showers then I’m off to work.
That whole thing took me 5 minutes (or less ) and you can also do that to shock any body part that you want at home with any bodyweight exercise. You can do this with:
3) Upside down pushups (for shoulders)Follow @AboutLifting
4) Triceps’ dips
6) Any other bodyweight exercise
You can also do this on any barbell or dumbbell (or machine) exercise as a shock technique for a certain lagging bodypart but please don’t do this more than 2 times in a month since you want to focus more on heavier weights that you can do for 6-10 reps.
Has anyone here ever tried 100s before? What was your experience? Please share them below in the comments section. Eat your eggs, people!