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Are You Doing Dips Properly? (AVOID MISTAKES)

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Rating: 4.0; Vote: 1

m going to show you the right way to do dips. I-ll cover the four most important tips that you can follow when it comes to performing the exercise in your next chest workout. Once you learn how to do each of these properly, you will be able to easily go back to doing this incredibly effective exercise and build a more muscular chest. First, before you even initiate the first downward movement of the dip you want to be sure that you slide your torso through your arms so that you are pushing your chest out more prominently. By putting the chest out in front of the shoulders, you are ensuring that it and not the delts are what is first recruited out of the hole at the bottom of the dip. This can be ensured by leaning your torso more forward at the top of the chest exercise. That said, you want to be sure that once you do lean it forward that you keep it there. One of the worst things you can ever do during a dip is rock your body forward and back to upright with each dip you perform. This is going to wreak havoc on the anterior capsule of your shoulder not to mention place a tremendous shearing stress on the subacromial bursa and supraspinatus tendons. In other words, this is bad advice and needs to be avoided at all costs. Instead, you want to create stability of the shoulder joint during the dip. This comes not just from the maintenance of the shoulder joint once set up as discussed but also by controlling the position of the shoulder blade as well. The scapula is part of the shoulder joint by virtue of it providing the socket for the ball of the shoulder itself. Allowing the shoulder blade to move in an unstable position is going to invite injury. To prevent this, you want to make sure that you actively depress your shoulder blades by pushing your shoulders down and not letting your traps ride up or shrug up towards your ears. Set this up right at the beginning of the movement and then never let it go throughout the rest of your set. If you find that they gradually start to move up then you are likely fatiguing and it is best to cut the set short until you can regain your ability to do that. Finally, on the way up, it is critical to not make the mistake of thinking of the dip as a vertical movement. Instead of thinking of pushing down through your hands you want to think about squeezing your elbows inwards towards your lats. This will recruit the pecs much more effectively than the former. Not just that, but at the top of the movement you want to squeeze your hands inward on the handles to create an adduction moment on the chest and really fire them up isometrically on every rep. The combination of all of these tips together is going to help you to build a more muscular chest from your dips. If you have a shoulder injury already, that makes doing dips difficult, slowly work your way back into performing them by introducing these tips over time. Shorten the range of motion if you have to. Once retrained, you will be able to do these again pain free and get all of the gains you would have liked to get from them from the start. If you are looking for a complete training program that helps you to train harder, smarter and with faster results, be sure to click the link below and join team athlean by getting one of my day by day training programs geared towards your goals. If you would like to get more chest workout videos and exercises for building a bigger chest, be sure to
Date: 2022-04-22

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Comments and reviews: 10

NT
Hey Jeff. Great information. I'm 52 and just started going back to the gym. I keep coming back to your site because I'm finding all the ways I've been doing exercises for the last 30 years is wrong. I watched your shoulder video recently and your bicep video. Good stuff. I had rotator cuff surgery a few years back and while the surgeon was repairing that he noticed I had a partial tear in my bicep tendon so he did a 'debridement' on it. Now the outer bicep is so weak. I can barely curl 15 lbs on that arm. Hoping your info will help me out.
Keep up the good work!
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clamum
Man dips are not simple. At least for me. My trainer had me do them recently and I feel like I didn't do them very well at all, and really struggled (I can do pushups pretty well though. I kinda suck with chest in general tho.
One other guy at the gym spoke up when I was talking to my trainer about them and he said he uses an inclined bench sometimes to keep his feet up in the air and himself more bent over, to concentrate on chest instead of triceps or arms or whatever. Seems like a helpful thing, even for just getting the movement right.
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Louis
Without being too specific I'm over 60 and training 4 swimming sessions 4 to 5 km and dryland at home your free program with an elastic band, TRX, and stretchcoedz -training for open water- How much will my age slow me down? At this point, I'm trying to keep up with the 28 to 32 yrs group it's working! ;) But cramping in the leg is getting worst? I'm open to suggestions
Thank you love your program!
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Enda
Anyone else get pains in their collar bones after they end a set of dips. I don-t get any pain during the motion apart from the usual lactic acid burn but once my feet hit the floor I get absolute fire across my collar bone (clavicles) area and into my shoulders.
I did break and dislocate my right collar bone well over 10 years ago but I don-t think that should still be causing the problem.
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John
One thing that helps me with good form is to hinge at the hips (deadlift motion)/hollow body position (abs. Then -get tall- in the thoracic spine/head for shoulder health and proper pushing form. It-s the same movement as a push up/bench press if you hinge at the hips. If you -get tall- you will go to 90 degrees/maybe a few more but won-t compromise your shoulders.
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step2ice
Ok, so I'm confused. It's called -Are You Doing Dips Properly? - but it focuses on chestdips. I think doing Dips is about variation. That's why I wanna get a dipstation in the first place, right? So what about the triceps and the shoulders. How should I do dips when I focus on these areas?
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Mark
With workout routines, have you covered proper setup? Currently I-m doing chest & tri & coreday 1, day 2 back & bi & core, day 3 legs & shoulders & core. I find for ex. Biceps work with a lot of back exercises, should I setup the program chest/bi & back/tri instead?
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PADave
Jeff, thanks for all these postings. I-m 71 now have always worked out alone at home since my teens. I have suffered many injuries and your vids/advice have helped me actually gain in performance and really help me from hurting myself. Thanks again
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CreativiTimothy
2: 44 My shoulders automatically shrug and I can't seem to get my shoulders depressed. He said may have a weak serratus anterior. He said there are videos on how to improve it. How do I find them?
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Not
Please do more videos on recipes. I know you're not a cooking show but the recipes you showed on a few of your videos gave good insight about the type of diet needed for better physical performance.
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