Dips (parallel Bars)
This is one of the most classic and important bodyweight strength exercises in existence because it teaches the upper body to press properly for all other chest pressing movements. Most people accidentally shrug their shoulders when doing horizontal chest pressing movements such as the Bench Press. This dramatically increases their chance of injury and simultaneously dramatically reduces their potential strength level that they can ultimately achieve because the shoulders are not locked solidly and stably when they are elevated in a shrugged position.
In order to lock the shoulder down in a stable position, the exerciser must learn to contract his/her lats by pushing the shoulders down tightly (basically doing the opposite of a shrug). The dip (when performed properly) requires the exerciser to press their shoulder girdle downward tightly during the entire exercise which teaches the lats to contract when doing a downward pressing movement and this carries over naturally to the horizontal pressing movements such as the Pushup, the Bench Press, the Incline Press, etc. For this reason, we consider the parallel bar Dip to be one of the most important bodyweight strength exercises in existence. However, it is of crucial importance that this exercise be performed correctly in order for it to have this positive effect. If performed incorrectly (with the shoulder shrugged) it could actually be detrimental and cause a shoulder injury. For this reason, unless you have already throroughly mastered the standard Pushup you should not attempt Dips unless you have access to an assisted Dip machine. If you do have access to an assisted Dip machine, this exercise can set the foundation for proper upper body pressing movement. As soon as you are able to perform Dips on that machine with assistance, it can become a fantastic tool for developing proper movement patterns and excellent bodyweight strength.
To perform the Dip on parallel bars begin with your body held up over the bars with one hand firmly grasping each bar and your arms extended straight. Make sure your lats are contracted (shoulders are pushing themselves downward rather than shrugging upward). Your legs can hang straight down below you or be tucked up or back. Generally you should just choose the leg position that is most comfortable and feels most stable for you. Begin to lower you torso downwards as you continue to maintain your tight lats. Once your chest muscles are stretched to the point that you feel like you can go no further without losing control over the muscles, press yourself back upwards by pushing hard downwards through your armpits and elbows. Do not think of pressing through your shoulders themselves. This would likely cause your shoulders to shrug up and roll forward which would be dangerous for their stability and safety. Once you have pressed yourself back up completely, lower yourself down again and repeat.
As you gain flexibility on this exercise, allow yourself to go lower and lower in the range of motion while always allowing your current flexibility to limit your range of motion to your current capability. Over time, this flexible range of motion will increase dramatically but it is important that you do not force it. It will happen slowly and that is fine. If you try to force it, you will dramatically increase your chance of injury. However, if you patiently allow your flexibility to increase over time you will eventually find your shoulders to have become very flexible from this exercise which will allow you to utilize an increased safe range of motion on many of your other horizontal pressing exercises as well as for real life situations in which excellent shoulder mobility is an asset. Increased usable flexibility is one of the single greatest injury prevention tools there are because it widens the range of motion that your joints and muscles can comfortably and safely work within.
Disclaimer - We do not recommend performing any exercise without the supervision of a highly qualified bodyweight strength professional present with you. This detailed exercise description is for informational purposes only. Consult your physician before attempting any strength training program or attempting this exercise or any of the other exercises on www.getrealstrength.com
In order to lock the shoulder down in a stable position, the exerciser must learn to contract his/her lats by pushing the shoulders down tightly (basically doing the opposite of a shrug). The dip (when performed properly) requires the exerciser to press their shoulder girdle downward tightly during the entire exercise which teaches the lats to contract when doing a downward pressing movement and this carries over naturally to the horizontal pressing movements such as the Pushup, the Bench Press, the Incline Press, etc. For this reason, we consider the parallel bar Dip to be one of the most important bodyweight strength exercises in existence. However, it is of crucial importance that this exercise be performed correctly in order for it to have this positive effect. If performed incorrectly (with the shoulder shrugged) it could actually be detrimental and cause a shoulder injury. For this reason, unless you have already throroughly mastered the standard Pushup you should not attempt Dips unless you have access to an assisted Dip machine. If you do have access to an assisted Dip machine, this exercise can set the foundation for proper upper body pressing movement. As soon as you are able to perform Dips on that machine with assistance, it can become a fantastic tool for developing proper movement patterns and excellent bodyweight strength.
To perform the Dip on parallel bars begin with your body held up over the bars with one hand firmly grasping each bar and your arms extended straight. Make sure your lats are contracted (shoulders are pushing themselves downward rather than shrugging upward). Your legs can hang straight down below you or be tucked up or back. Generally you should just choose the leg position that is most comfortable and feels most stable for you. Begin to lower you torso downwards as you continue to maintain your tight lats. Once your chest muscles are stretched to the point that you feel like you can go no further without losing control over the muscles, press yourself back upwards by pushing hard downwards through your armpits and elbows. Do not think of pressing through your shoulders themselves. This would likely cause your shoulders to shrug up and roll forward which would be dangerous for their stability and safety. Once you have pressed yourself back up completely, lower yourself down again and repeat.
As you gain flexibility on this exercise, allow yourself to go lower and lower in the range of motion while always allowing your current flexibility to limit your range of motion to your current capability. Over time, this flexible range of motion will increase dramatically but it is important that you do not force it. It will happen slowly and that is fine. If you try to force it, you will dramatically increase your chance of injury. However, if you patiently allow your flexibility to increase over time you will eventually find your shoulders to have become very flexible from this exercise which will allow you to utilize an increased safe range of motion on many of your other horizontal pressing exercises as well as for real life situations in which excellent shoulder mobility is an asset. Increased usable flexibility is one of the single greatest injury prevention tools there are because it widens the range of motion that your joints and muscles can comfortably and safely work within.
Disclaimer - We do not recommend performing any exercise without the supervision of a highly qualified bodyweight strength professional present with you. This detailed exercise description is for informational purposes only. Consult your physician before attempting any strength training program or attempting this exercise or any of the other exercises on www.getrealstrength.com