a dip is a compound push exercise which
works a large number of muscles in your
upper body at the same time
dips are also a little bit controversial
because they can affect your shoulders
in a bad way if you don't adapt your
body to it step by step
when you lower yourself down your arms
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
push your shoulder blades down to get
the necessary tension
you should also take an eye on your
elbow position
extend your arms but don't over extend
them avoid a resting position on your
joint and keep the tension
the next mistake is any kind of half
wrapping
when doing parallel bar tips 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
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
when we take a look on our elbows we
should avoid excessive out flared elbows
when we do them on parallel bars
the elbows point more backwards than
outwards
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the last mistake is any kind of kipping
and swinging
use strength for your dips not momentum
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when it comes to the body position you
can execute dips in different ways to
affect some muscles more than others
to do a chest dip you can lean yourself
a little bit forward and also bring your
legs forward
you should also flare your elbows a
little bit outwards but don't do it too
excessively
try to squeeze your hand together at the
top to target your chest in an optimal
way
if you want to do a triceps dip aim for
an upright torso
your legs should be under or in front of
your hips the elbows are pointing
backwards and are close to your body
it's also possible to do a shoulder dip
therefore you should lean your body
forward as a complete unit your whole
body gets out of the vertical line the
more you lean yourself forward the
harder this move gets
your elbows are pointing backwards and
are close to 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 blades are pushed
downward and slightly forward or neutral
when you go down you bring your shoulder
blades together and keep them pushed
down as good as possible
when you push yourself up you go back
into the starting position
of course this also depends 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 it
you can also do them on a single bar or
on rings
when you do it on a 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
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when we talk about rings we are more
flexible
rings can move independently so you can
do different versions of the exercise
of course it's harder to stabilize the
movement but the benefit is that you can
rotate the rings or push them together
with this freedom you can adapt 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 wraps
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 until you can do them on race
for further questions just leave a
comment
thanks alex
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you