Can't do Dips & Pull Ups

Paulette0706
Paulette0706 Posts: 46 Member
in Fitness and Exercise
Hi,

I've started a beginners weight training programme and it requires me to perform dips and pull-ups. I haven't got the upper body strength to do them. I can maybe do two dips (not all the way down).

Wanted to know what are the best exercises to do so that I can get to a place where I can do Dips and Pull-ups?

At the moment I do Lat-pull downs 30/35 kg as a substitute. I also do push-ups.

p.s my gym does not have one of those assisted dip/pull-up machines.

Thanks in advance for suggestions!

Replies

  • snowbike
    snowbike Posts: 153 Member
    Look for exercises using the same muscle groups.
    Rows (barbell or dumbell) are the same(ish) as pull ups and bench press is the same(ish) as dips.
  • nexangelus
    nexangelus Posts: 2,080 Member
    Rows with a barbell and one arm rows are great for the back...Also doing partial pull ups help you to build up to pulling your own weight up. Use a bench or a resistance band round your foot, attached to the pull up bars (ask a trainer to fit it if you struggle) and pull up from there. I am 20 lbs heavier than when I could do them no problem a few years back, but I still do about three in a row now...swimming fast also strengthens your back...

    Dips from a bench or from the foot rests on the assisted pull up machine should help, as well as tricep kick backs with a dumbell.
  • Yogi_Carl
    Yogi_Carl Posts: 1,906 Member
    or without weights if you don't have them or don't want to use them:

    Inverted Rows - you place a bar across two sturdy objects of equal height and lie underneath. Pull your chin up to the bar and slowly back down. Google "Let me ups".

    Pushups work the same muscles as dips.

    I am using both of these exercises myself as I can't dip very well and I can' pullup at all - YET!

    Being two stone overweight when you are using your own bodyweight for resistance doesn't help. It gets easier as you drop off the fat weight - I hope!
  • IronSmasher
    IronSmasher Posts: 3,908 Member
    I used to only be able to do 2 dips. Then 3. Then 5....

    When it comes to pull ups, you can use a resistance band time help (Google that), or chair to help you cheat with a leg, or you can jump up and just practise lowering yourself as slowly as possible.

    I assume your workout already as other exercises that target these muscles too? If not, practising the movement is effective trainingfor the movement.
  • kingscrown
    kingscrown Posts: 615 Member
    You can use weights to strenthen the arms. I couldn't do dips for a long time as my *kitten* was way to heavy for me to lift for several months. I can now. My *kitten* is a lot smaller and my arms are a lot stronger.
  • nphect
    nphect Posts: 474
    keep doing those lat and lower back machines. i was in this boat a few months ago, i can now do like 2 pull ups. Its more of a body pull up , your not really using just your arms, so you have to get part of the technique down too. Keep doing the exercises, and jump on the pull up bar and keep trying, and remember to have fun with it. and eventually you'll be able to pull yourself up. It really is all about the lower back though, and if you can start doing pull ups, you will have a really strong back, and who doesn't want that especially as you get older. pull ups are the best thing you can do for your back.

    oh and on your lat pull downs, use a high weight you can only do 6 reps of twice, to get into your mind what lifting that heavy weight is with your back.
  • Ainar
    Ainar Posts: 858 Member
    This is how I trained myself for dips and pull ups,when I just stared - I simply lowered myself as slow as possible. Then used my legs to get myself back into position and repeat that. That will build your strength up so you can do at least one full pull up/dip. Then when you can do one, do it and then continue with negatives until you can do two full ones, etc.

    Lat pull downs, what you are doing now, also is a great way how to do it. You can increase weight little by little until it reaches your body weight, then you will be able to do pull ups. What goes about dips, there is very similar exercise called bench dips. It's basically same as dips only your legs are at floor and it's easier, good for beginners. If it's too easy you can put weight in your lap. I usually like to finish with this when I do drop-sets.
  • claire_90
    claire_90 Posts: 99
    you can do a modified version of dips where you are sitting on the ground, legs bent and arms back behind you with fingers facing forwards, hands under shoulders and you sort of lean back bending your elbows and pop back up (maybe google it!)

    It is a VERY modified version but it may help build up to full dips
  • Paulette0706
    Paulette0706 Posts: 46 Member
    Brilliant, thank you for all the suggestions, really helpful. Even better to hear that some of you started where I am now and eventually progressed to being able to do Dips and Pull-ups...so there is hope!

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