Key takeaways:
- Proper shoulder stability and strength are crucial for performing dips safely and effectively.
- Depressing the scapula and achieving shoulder extension are key prerequisites for dips.
- Focus on lengthening the pecs, anterior deltoid, and triceps during the descent.
- Maintain a tight grip, keep elbows together, and control the trajectory of the shoulders.
Understanding Dips: Essential Steps and Techniques for Effective Training
Dips are an advanced exercise, requiring strong and stable shoulders as a prerequisite[1][2]. To determine if you're ready, consider two essential prerequisites: depressing the scapula and achieving shoulder extension.
Depressing the Scapula
- Drive the shoulder blades down the back as far as possible, both from the front and back view.
- This movement is crucial for finishing the top portion of a dip before descending.
- Practice this drill to develop the ability to depress the scapula effectively.
Shoulder Extension
- Achieving a deep extended position is necessary for gymnastics and calisthenics, such as ring muscle-ups.
- While some may feel tightness in this position, it's essential to train and build strength in this range.
When performing dips, focus on lengthening the pecs, anterior deltoid, and triceps during the descent. Maintain a tight grip, keep elbows together, and control the trajectory of the shoulders, ensuring they move forwards and diagonally to keep the forearms vertical.
By understanding and implementing these essential steps and techniques, you can perform dips safely and effectively, targeting the desired muscle groups and avoiding potential injuries.
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