One Minor Change for Chest Dips

This Week’s Resources

• How to Do Chest Dips The Right Way

• This Week’s Sponsor (KNKG)

• Fixing Your Deadlift Bottom Position

• Should Powerlifters Do Rack Pulls?

• How Do You Do Meadows Rows (YouTube)

• T-Bar Row vs Barbell Row: Differences, Pros, Cons

• Bench More Weight With This Essential Rowing Exercise (MSN)

• Do Hip Thrust Help Deadlifts? (Yes, Here’s How)

• Flat vs. Incline vs. Decline Bench Press

• Egg Prices Skyrocket While Chicken Costs Drop: The Poultry Puzzle (MSN)

How to Do Chest Dips The Right Way

If performed correctly, dips mimic the pressing patterns needed for both bench press and overhead press, making them a great supplementary exercise for powerlifters and strength athletes. Read the full guide to muscles used during dips.

Chest dips are a powerful strength-building exercise that can improve both horizontal and vertical pressing power. There are three key reasons why dips help increase strength:

They Require Full Body Control – Unlike a bench press, where the bench provides stability, dips force you to support and balance your own bodyweight, improving coordination and muscle engagement.

They Challenge the Muscles in a Unique Way – Most pressing exercises happen in a horizontal (bench press) or vertical (overhead press) plane, but dips introduce a downward pressing motion, creating a new stimulus for the chest, shoulders, and triceps.

Read the full guide to find the proper head position for chest dips. It makes a difference to the muscles you work.

This Week’s Partner: KNKG

Thanks to KNKG for partnering with us this week. Because of their sponsorship, we’re able to send this newsletter for free to the powerlifting community. One of their gym bags also ranks as our top choice for powerlifters.

Looking for other gear? They’ve also got a lifting belt that fits right in the side of the duffel, leaving room inside for everything else.

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How Do You Do Meadows Rows?

The Meadows Row is a unilateral rowing movement performed with a landmine attachment or a makeshift setup using a barbell wedged into a corner. It differs from traditional rows because of its grip position and elbow path, which emphasize different muscles than a standard bent-over row or T-bar row.

The Meadows Row is an excellent accessory movement for powerlifters because it strengthens key muscles involved in deadlifts, bench press stability, and overall upper back development.

What Are Bro Splits?

Bro splits are one of the most widely recognized training routines in the fitness world, often associated with bodybuilders and casual gym-goers alike. But what exactly is a bro split, and is it an effective way to build muscle and strength? While some lifters swear by them, others argue that they aren’t the most efficient training method.

A common example of a 5-day bro split follows this format:

• Monday: Chest

• Tuesday: Back

• Wednesday: Legs, Calves, Abs

• Thursday: Shoulders

• Friday: Arm Day

This approach allows for focused work on each muscle group, often using a mix of compound and isolation exercises. However, bro splits tend to prioritize isolation movements over compound lifts, making them fundamentally different from strength-based training routines.

The Importance of the Bottom Position During Deadlift

The bottom position of the deadlift is the launchpad for the entire lift. Experts emphasize that poor technique at the start often cascades into greater problems as the lift progresses.

A common mistake is leaning too far forward at setup, which shifts the load excessively onto the low and mid-back. This can lead to premature fatigue, making it difficult for the lifter to complete the lockout effectively. . . regardless of whether you prefer conventional or sumo deadlifts.