Standard Dip

What is Standard Dip:

The Standard Dip is a bodyweight downward pushing exercise working the shoulder adductors and elbow extensors, specifically the pectoralis major and triceps brachii. It involves getting over a platform, like parallel or dip bars, and letting your body lower through gravity, then pushing up back to the starting position.

Key Benefits:

  • Size and Strength: Works the pectoralis major and triceps, as well as the anterior deltoid, promoting muscle growth and strength improvement.
  • 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 Strength: Improves shoulder adduction and flexion strength, elbow extension strength, and overall fitness, translating to improved performance in daily activities and sports.
  • Versatile and Scalable: This can be performed with or without added resistance, making it adaptable for all fitness levels.
  • Convenience: This can be performed using a parallel/dip bar, rings, or any sturdy structure, allowing for convenient training in various environments.

Variations:

  • Standard Push-up: A foundational bodyweight horizontal pushing exercise performed on a flat surface in a high plank position.
  • Bench Dip: A dip variation primarily targeting the triceps, performed while positioned on the edge of a bench or stair.
  • Ring Dips: Performing dips on gymnastics rings, engaging the core and other stabilizers more due to increased stabilization demand from the rings' inherent instability.
  • Assisted Dip: Using a resistance band or something to step on to make the exercise more manageable for individuals with limited strength.
  • Weighted 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 Standard Dips:

  • Starting Position: Grasp parallel bars or handles with an overhand grip. Then, get on top of the bar with arms fully extended. Maintain shoulder depression and protraction, core engagement, and keep your legs together for better stability.
  • Execution: Initiate the movement by lowering yourself by bending your elbows around 90 degrees without losing shoulder protraction and depression. Hold this position briefly, then push up back 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.
  • 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.
  • Range of Motion: Limit your range of motion to around 90 degrees of elbow flexion, especially if you're doing it weighted. Avoid going too low, as this puts so much strain on your shoulder joints. However, if you're training for shoulder mobility, you can go as far as you can comfortably handle.
  • 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.
  • Grip Width: Feel free to choose a grip width that feels great for you. However, if possible, opt for a grip width slightly wider than shoulder-width apart.
  • Scapular Engagement: Maintain shoulder protraction and depression throughout the movement for efficiency.
  • Shoulder Rotation: Maintain shoulder external rotation for better stability throughout the exercise.
    •

    Additional Information:

    Ways to make it easier:

    • Focusing only on the Concentric or Eccentric phase
    • Decreasing the Range of Motion - partial reps, only go as far as you can handle
    • 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