Side to side pulls , dips & presses.

[koltz]

What do you guys think about them?
They are very underrated IMO , many people try to race to get the one arm movements they can't preform adequetly(PS a one arm dip IS possible not on pbars though but if you wanna talk abuot it make a new topic) or thoose who just rep into the 100s with easy variations of thoose movements...

Moving side to side is good because of the controll you get over ressistance this way you can start off with high intensity and smoothly dropsed into easier movements doing reps and havign some intensity to start off , I reccoment incorporating them to all BW workouts unless you could probably do 50s of one limbed movements to gain the muscle controll and vasular benefits and more size if your a BB

Anyway some variations:

Foreward press:
Side to side pushus(ply incline and all) , Side to side dips , side to side planche pushups(I can do tuck lanche pushups side to side w/ soem crapyp form so if your strogn enough it's possible)

OH press:
Side to side bent pushups(tiger pu's) Side to side handstand pushups , side to side handstand dips

Rows:
S2s bw rows , s2s chins,pullups , pandelum pullups , s2s front levers

Oviously a ridiculusly wide grip is essensial to have the maximum benefits , you can shift about 30% of your weight with a good grip on dips or maybe more depends on your technique Iguess it's possible to shift 50% or so if your having good form , you can play with your grip on the extended arm to shift more weight and increace the levrage on it on dips

oviously you can do the same for legs but squats are a weak movement anyway but I guess soem oculd find it usefull

[plancheismine]

I do side to side pull ups, makes the movement more like a one arm pull up which is what I am working up to

[eldus]

I tried high incline side to side knuckle pushups today after reading this; they felt great!

Also tried side to side dips the other day, and maybe next workout I'll try those side to side pullups.

I agree with you on the "control of resistance" part specially, I tried going with a wider "grip" each time to see how far I could go.

Definetly a keeper =)

Thanks!

[boliverallmon]

I am clueless as to what you are refering to. Can someone post some pics or maybe a vid?

[koltz]

look for side to side dips in the first BWC video and one of the level progressions.

I tried side to side HSPUs yesterday , there also pretty neat and not hard to do in terms of balance

the best thing about doing this stuff is that you can start by leaning sideways all you can with a decently wide grip in a way you can crank out maybe 6 reps and you keep trying it each rep you dont need to change positions or decreace weight you do what you can untill you can't do the regular movement instead of doing it till faliure burning out without working the muscle well

[Celcius]

I am clueless as to what you are refering to. Can someone post some pics or maybe a vid?

Side to side movement can be understood in few ways in this context.
Lets take a pull up.

1. You can go up on one side. You head will not be exactly between your hands, but rather closer to one hand than the other. You can stay on one side or alternate sides.

2. You can to up toward the bar and while keeping your head above the bar, go side to side.

This helps to develop strength and control on each side. Side to side pull ups is not a substitute to one arm pull ups, but it's a good early intermediate. Elbow supported hangs and negatives are other exercises that help.

[koltz]

Yeah , but you start learning one arm stuff by doign side to sides first , Eventualy you use a very wide grip and let some fingers go this way you can really move all your weight onto one arm and only support about 20% on the other Oviously one arm pullups are harder then just pullups with all the weight on one arm.
even more so with dips and handstand pushups


By the way Side to side Handstand pushups are the bomb if you do them right.... I wonder how good will be the handstand dips side to side.... if I could pump out at least 15 of thoose my delts would be swole, I can do 30 normal HSPU like cake very fast now :P but it's only the lockout withotut the dip mostly triceps