Scapular Dip

What is Scapular Dip:

The Scapular Dip is a foundational bodyweight pushing exercise working muscles primarily responsible for shoulder depression, specifically the lower region of the trapezius and the pectoralis minor. It involves getting on top of parallel bars or something similar and performing a small, controlled motion by depressing the scapulae and letting it elevate through gravity without bending the elbows. This exercise is vital for enhancing scapular strength, stability, and mobility, which are key for maintaining optimal shoulder health and performance in most upper-body movements involving scapular depression.

Key Benefits:

  • Scapular Strength: Strengthens the muscles responsible for scapular depression, improving posture and shoulder stability, and is a foundation for unlocking the standard dip.
  • Scapular Control: Promotes better control and coordination of your shoulder blades, which are essential for proper shoulder mechanics and shoulder health.
  • Improved Dips Performance: Helps improve performance in push-ups and other upper body exercises by enhancing scapular control.
  • Joint Stability: Enhances shoulder, elbow, and wrist stability by engaging supporting muscles throughout the movement, contributing to joint health and injury prevention.
  • Core Activation: Requires core engagement to maintain stability and control throughout the movement, contributing to core strength and stability.
  • Functional Performance: Helps improve athletic performance by enhancing scapular mobility and upper-body mechanics.
  • Versatile and Scalable: This can be performed with or without added resistance, making it adaptable for all fitness levels.
  • Convenience: This exercise can be performed virtually anywhere with minimal equipment, making it accessible and convenient for most individuals.

Variations:

  • Scapular Push-up: A scapular exercise focusing on shoulder protraction from a high plank position, primarily working the lower region of the trapezius and the pectoralis minor.
  • Scapular Pull-up: A scapular exercise focusing on shoulder depression from a vertical hanging position, primarily working the lower region of the trapezius and the pectoralis minor.
  • Scapular Row: A scapular exercise focusing on shoulder retraction from a horizontal hanging position, primarily working the middle region of the trapezius and the rhomboids.
  • Assisted Scapular Dip: Using a resistance band or something to step on to make the exercise more manageable for individuals with limited strength.
  • Weighted Scapular Dip: Increase the intensity by adding resistance with an ankle weight, a weight vest, a backpack, or a dip belt with plates.

How to perform Scapular Dips:

  • Starting Position: Grasp parallel bars or handles with an overhand grip, knuckles facing down, and arms fully extended. Then, get on top of the bar. Maintain shoulder depression, core engagement, and keep your legs together for better stability.
  • Execution: Initiate the movement by letting your scapulae elevate through gravity without bending your elbows. Then, depress your shoulders to return to the starting position.
  • Repetition: Repeat the movement for your desired number of repetitions.

Breathing Technique:

Proper breathing is crucial for maximizing performance and maintaining stamina throughout the exercise. Experiment with what you're comfortable with and let you perform your best. For starters, you can try the following:

  • Inhale: Inhale at the starting position or as you descend.
  • Exhale: Exhale at the top/starting position.
  • Entry: Two ways you can enter into the position: jumping into it or using a step. Whenever possible, opt for using a step to make it easier to stabilize yourself while getting into the starting position, eliminating unnecessary effort and energy usage, especially when performing the exercise with added resistance.
  • Grip Properly: Ensure a proper grip on the bar, allowing for a slight wrist extension and aligning the bar with your forearms. This positioning helps support your weight effectively and minimizes strain on your palms and wrists during the exercise.
  • Entry: Use something to step on, push yourself up, or jump into the starting position. If possible, opt for the first two choices, as jumping makes it harder to stabilize yourself, wasting energy and potentially causing a loss of focus.
  • Scapular Engagement: Maintain a neutral position of the scapulae, neither retracted nor protracted, throughout the exercise and focus solely on the shoulder depression.
  • Shoulder Rotation: Maintain shoulder external rotation for better stability throughout the exercise.
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    Additional Information:

    Ways to make it easier:

    • Focusing only on the Concentric or Eccentric phase
    • Using external force for support - resistance bands, a partner, or a step
    • Regressing to an easier variation/exercise

    Ways to make it harder:

    • Playing with the Tempo & adding an Isometric phase (pause/hold)
    • Adding resistance - wearing an ankle weight, a weight vest, a backpack, or a dip belt with plates
    • Progressing to a harder variation/exercise