Standard Dip

What is Standard Dip:

The Standard Dip stands as a foundational bodyweight exercise renowned for its ability to target multiple upper body muscle groups simultaneously, including the triceps, chest, and shoulders. This compound movement, commonly executed on parallel bars or dip bars, offers an exceptional means of building strength and muscle definition in the upper body. During the exercise, the lifter supports their body weight while performing controlled movements of lowering and raising themselves using their arms.

Standard Dips are highly versatile and adaptable to accommodate individuals of varying fitness levels. They provide an effective means of progressing towards more advanced calisthenic movements while also serving as a staple exercise in many strength training routines. With proper form and technique, Standard Dips offer a comprehensive upper body workout, promoting muscle growth, endurance, and functional strength.

Key Benefits:

  • Triceps Development: Standard Dips are renowned for their ability to isolate and strengthen the triceps muscles, leading to improved arm definition and strength.
  • Chest and Shoulder Engagement: In addition to the triceps, Standard Dips also engage the chest and shoulders, providing a comprehensive upper body workout.
  • Functional Strength: The dynamic nature of the movement mimics real-life pushing motions, making Standard Dips a functional exercise that translates well into everyday activities and sports.
  • Core Engagement: Develop a strong core as you stabilize your body throughout the entire movement, fostering overall stability.
  • Minimal Equipment: All that's needed to perform Standard Dips is a set of parallel bars or dip bars, making them accessible to virtually anyone without the need for expensive gym equipment.

Variations:

  • Ring Dips: Performing dips on gymnastics rings introduces instability, requiring greater core and stabilizer muscle activation for balance and control.
  • Weighted Dips: Adding extra weight using a dip belt or weighted vest increases the resistance and intensity of the exercise, promoting muscle growth and strength.
  • Assisted Dips: Individuals who are unable to perform unassisted dips can use resistance bands or an assisted dip machine to reduce the amount of bodyweight lifted, allowing them to build strength gradually.

How to perform Standard Dips:

  • Starting Position: Begin by gripping the parallel bars or dip bars firmly with your hands, ensuring your palms are facing inward. Lift yourself up so that your body is off the ground, with your arms fully extended, and your weight supported entirely by your arms. Depress and protract your scapula, creating a stable and engaged upper body position.
  • Execution: With control, begin lowering your body by bending your elbows until your upper arms are parallel to the ground or slightly lower. Once you reach the bottom of the movement, push through your palms to straighten your arms and return to the starting position, fully extending your arms.
  • Repetition: Complete the desired number of repetitions while maintaining control and focusing on engaging your muscles.

Breathing Technique:

Proper breathing is crucial for maximizing performance and maintaining stamina throughout the exercise.

  • Inhale: Inhale deeply at the starting position or as you descend.
  • Exhale: Either hold your breath in as you push back up to the starting position and exhale forcefully, particularly during high-intensity moments, or exhale as you push back up.
  • 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: Optimal grip width plays a crucial role in maximizing muscle engagement and promoting proper form during the standard dip. Opt for a grip width that is just slightly wider than shoulder-width apart for optimal results. This grip width allows for a balanced distribution of load across the shoulders, triceps, and chest muscles, ensuring comprehensive upper body activation. Avoid gripping the bars too wide apart, as this may place excessive strain on the shoulders and limit range of motion. Similarly, gripping the bars too narrowly may restrict muscle engagement and compromise stability. By selecting a grip width that is slightly wider than shoulder-width apart, you can optimize muscle recruitment and enhance the effectiveness of the standard dip.
  • Scapular Engagement: Effective scapular engagement is fundamental for shoulder stability and maximizing muscle activation during the standard dip. Throughout the exercise, focus on maintaining scapular depression to stabilize the shoulder blades, while also incorporating a slight amount of scapular protraction to optimize chest and shoulder muscle tension. Although retracting the scapula can increase chest range of motion, prioritizing scapular protraction, particularly during high-intensity sets, ensures efficient muscle engagement and reduces the risk of shoulder strain. By adhering to proper scapular engagement throughout the standard dip, individuals can enhance muscle recruitment, promote shoulder stability, and minimize the potential for injury, facilitating safer and more effective workouts.
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    Additional Information:

    Comment:

    Performing a full range of motion (ROM) is ideal for improving mobility. However, full ROM is dependent on the individual and you should go only as far as you can handle without any discomfort, especially around your shoulder joints.

    When doing it weighted, it is in your best interest to stay just around 90 degree for better strength output and safety purposes.

    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 something
    • 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, backpack, weighted vest or dip belt with weight plates
    • Progressing to a harder variation/exercise