Vince Gironda Dips

Wide Grip Dips

For those of you who are not familiar with this exercise I will explain it as Vince Gironda describes in his course “The Vince Gironda Workout Bulletin.”

(IronMan Magazine Jan 1977 Vol. 36 No. 2)

Vince Gironda Dips

Use a parallel bar set up which permits you to have a spacing of 33″ wide. Remember that the elbows must be wide and straight out from the shoulders. The head is down chin on chest and the back rounded forward. The feet are under the face or slightly in front. Dip as far down as possible and return as high as you can.

Gironda Dips

Never change this position as this isolates the pectoral muscle and does not bring the triceps into play as in the elbows back style.

Larry Scott Vince Gironda Dips

  1. Hey guys. I discovered the Vince Gironda form of doing dips purely by sheer love of body weight training. When I was working out in the parks I discovered that the angle dips gave me stronger and more effective workout. And for years that what I did. Until one day the light went on that this type of dip training should be introduced to the world. Well after creating a design and in the process of patent pending. I discovered that a man named Vince Gironda over 50 years ago discovered and preached about it ..Never did get it more than that moment the saying ” Nothing new under sun”. Now more inspired than ever I knew I was blessed to foresee this vision and the United states patent and trademark office issued me a utility patent on my design. I call it what it can only be called…..the Vdip Power Station. And it is an unbelievable workout unit… So to all my ppl who believe in the Iron Guru Dips,go to and pre-order your very own unit … The Movement has begun…GOD Speed.

  2. What angle should there be between the V bars ? There is no information on the picture. I see it has to be 32″ wide but there is no information about the angle. Should it be 30 degree angle? I don’t want to hurt myself.

  3. I think you can go from 25-30° minimum up to 45°.
    I’ve done some prototypes in wood and those angles feels alright. 🙂

  4. Hallo,
    ACIL is my name….
    I’ve been doing the vince dip for a few weeks already and you know guys…outstanding results..all those big guys started to asked me what kind of workout i did to develop such obvious line under my thick chest… actualy i’ve bought the vince book of training and i’m really happy with it cause the out come are awesome.. i put nearly an inch in my arms.. a few inches in my thigh (vince-sissy squat even only using my body weight)…and the best thing is..i ate like normal…no more 6 meals per day like before… i ate almost everything… love fried foods.. hi guys out there… why not try the iron guru workout..ciao for now..

  5. 😆
    Sweet range of motion – great exercise!

    As NEED is the Mother of invention, I used my spotter stands at a 33″ spacing and angled to get my elbows out to the front/flat.

    Once sorted with spacing an trial & error with the height etc, I went around the base with my marker pen to give an outline for next time.

    Works EVERYTIME now and no new kit needed!



  6. If you’ve never done these before or don’t do them much, you’ll feel really weak and uncoordinated when you first do them – but stick with it and you’ll see results. You’re weak and uncoordinated because all you do are flyes and cable crossovers. This is the single most effective chest exercise available.

  7. Much has been said regarding the potential for shoulder injury as a result of dips. Like any other exercise it is a matter of ROM and form while using reasonable weight for those who engage in weighted dips. By the way, the number of shoulder injuries from the bench press far exceed that from dips. 😆

  8. I did these on the railing in the stairway where I worked.
    Almost anything will do as long as you can get the correct form. I’ve seen
    Larry Scott doing this with Olympic rings.
    That may be the ultimate

  9. This modified version of dips will destroy your shoulders. It is widely known that internal rotation of the shoulders and abduction of the arms lead to impingement and chronic pain and this is exactly what’s happening during this exercise. It is not a safe exercise for your shoulder joint in the long run. As for the bench press, I’ve been flat and incline benching full range for years and never had a problem with my shoulders, but my shoulders hurt just looking at this exercise. Of course, the lower you dip, especially if your shoulders go below your elbows, the more likelihood of injury, but there’s still a big risk to your shoulders even if you’re doing half reps, and not doing full ROM will not benefit the chest much. Thanks, but I’ll stick to bench pressing and regular dips where my shoulders aren’t internally rotated like that. I’d like to keep my shoulders healthy in the long term.

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