Many Bodybuilders have credited dips as an extremely useful exercise whilst strength athlete and some powerlifters concentrate more on their pressing power and sometimes include dips as support exercises for chest and triceps strength improvements. By taking a look at experienced male gymnasts that are greatly in shape, you’ll notice their triceps are greatly developed. They are pressing motions throughout their drawn-out exercises daily and executing various styles of dips. Also, those who do not have access to a proper gym but can use a parallel bar such as those in the military or prison. All of these people share one thing. Tricep growth and strength that is incredible.
However, some pseudo fitness instructors have demonized the dip exercise. They have claimed that they can cause damage to the elbow and shoulder joints. While there’s a small amount of truth to this, because parallel dips are not suggested for certain types of athletes such as those with instability of the anterior should or preexisting issues with the elbow, they should not be avoided by everyone, especially by athletes and serious lifters.
However, dips with the additional wide grip should be avoided as they can force the shoulder into near-maximum rotation externally and so can predispose it to injury. This can be similar to bench-pressing with a grasp that is really broad. Additionally, performing drops with an extensive range of movement when the biceps and forearms make contact with each other increases turning at the shoulder, possibly leading to a potential injury as time passes. Going very low additionally overstretches the pectorals, raising the chance of muscle tearing.
After you have got the hang of the dip movement, you can add weights to your dips. There is a whole lot of research to do select the best weighted dip belts but with one of these, you can build up your strength quickly. By using a dip belt for some time, you will also see quicker progress in other tricep and pectoral movements such as the bench press.
The best way to correctly perform dips
Like every other type of movement in the gym, if the movement is done incorrectly, injury can occur. So Before trying a dip, you should have the ability to perform over 20 push-ups with rigorous form. You should also not have any elbow or shoulder issues.
Firstly, you should use a shoulder-width grip or slightly wider than shoulder-width on some parallel bars. Some bars mounted on walls have a section at the end which flares out. Avoid using these. Pull up or dip machines will usually have handles that lock and rotate into position, letting you go wide or narrow, depending in your how you like to perform the dips.
Execute the following before descending, once you’re on top of the bar with your elbows locked out:
- Inhale whilst locking the hips into extension and while concurrently bracing the core of your body. You might keep your knees bent if you are close to the ground.
- Keep your chin down and press your shoulder blades together. This will stop extreme shoulder extension or any scapular raising from happening.
- Using the handles, pull your self down gradually, as though you’re rowing the handles for your torso. Don’t lower your body quickly.
- Keep a minor forward lean. Let your torso move away from the handles somewhat. This assists stability the pressure inflicted on elbows and the shoulders similarly because they’ll be piled on top of each other.
- Descend to the stage of a stretch, but not so that it becomes painful. You should feel a little reach of the anterior along with both heads of the main.
Give attention to shoving against the bar-S away and down from you.
- Continue to exhale while the elbows are extended. You should not powerfully lock the elbows out.