How to do a perfect Dip for Chest, Triceps and Shoulder.

How to do a perfect Dip for Chest, Triceps and Shoulder.

Dip exercise

A Dip is compound push exercise. Which work a lot numbers of muscles in your upper body at the same time Dip is also little bit controversial because they can affect your shoulder in a bad way.
If you don't adapt your body to it step by step. You lower your body down your arm go backwards and this can put a lot of stress on your shoulders, but like many other exercises it depends on how you execute it and prepare yourself for it to execute it right you should avoid these mistakes.

Let's start with the correct starting position.
Dip exercise starting position

1. Push your shoulder blades down to get the necessary tension.

2. You should also take an eye on your elbow position to extend your arms but don't overextend them.

3. Avoid a resting position on your joint and keep the tension.

4. The next mistake is any kind of half reps. when doing parallel bar dips you want to achieve a minimum of 90 degrees of flexion in your elbows of course you also can go deeper if your shoulder is mobile enough, but you should not force it because if you lack in mobility and experience, it's possible that you injure yourself in the short or the long term.

5. You should also take an eye on your spine movement some people lean their upper body forward and bend their spine when they go up and down this will also decrease the range of motion in your shoulder joint.

6.Now take a look on your elbows when we should avoid excessive outlay elbows when we do them on parallel bars. The elbow point more backward stems outwards.

7. The last mistakes is any kind keeping and swinging you strength for your dips not momentum.

Body Position.

When it comes to the body position. You can execute dips in different ways to affect some muscles more than others.
Dip exercise for chest,triceps and shoulder

Dip For Chest

To do a chest dip you can lean yourself a little bit forward and also bring your legs pull you should also flare your elbows a little bit outwards.
  • Don't do it too excessively try to squeeze your hand together at the top to target your chest in an optimal way.

Dip For Triceps

If you want to do a triceps dip aim for upright torso. Your legs should be under or in front of your hips the elbows are pointing backwards and are close to your body.

Dip For Shoulder

It's also possible to do a shoulder dip therefor you should lean your body forward as a complete until your whole body get out of the vertical line the more you lean yourself forward the harder this look get your elbows pointing backward and are close to your body.

ShoulderBlade movement

Your body like every other upper body movement, we should also take a look on the shoulder blade movement. When you start in the top position the shoulder blade is pushed downwards and slightly forward neutral. When you go down as well as possible. When you push yourself up you go back into the starting position, of course, this also depend on the specific variation of the dip and your body position as well.


Until now we are only talking about parallel bar dips. But there are also other ways to do, you can also do them on single bar or on rings.

Dip exercise on single bar

On single bar you have to lean yourself and also bring your legs forward in this case you get into the right center of gravity for that movement.
Dip exercise on ring

When we talk about rings we are more flexible. Ring can live independently so you can do a different version of the exercise of course, it's harder to stabilize the movement, but the benefits is that you can rotate the rings or push them together with this freedom you can adopt the movement battle to your goals so for the most possibilities with dips you should choose rings but keep in mind that ring dips are harder than bar dips because you also have to stabilize the wobbly rings. That's great for your coordination and strength, but bad for your reps, it's also not the right tool to start with so when you're new to dips then start with an easier progression and work your way up intil you can do them on the wrists.

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