Dips are an incredible exercise for strengthening the upper body. Unfortunately most lifters perform them incorrectly. As the video explains, the scapula and shoulders need to be depressed, retracted and medially rotated towards the spine rather then letting the shoulders roll over into internal rotation. When performed properly the dip movement is fairly compact. Going too deep on dips will compromise proper mechanics as there will no longer be centration of the glenohumeral joint.
The technique for dips really involves the same osteo-kinematics as rows or pushups as the spine and shoulders must be locked into proper alignment. Be sure to hinge at the hips and hollow out the core as this will help set the spine and scapula. Dorsiflexing the feet will also assist in retraction of the shoulder blades and will cause increased irradiation, concurrent activation potentiation, and tightness throughout the body. The goal is no weak links or areas that leak energy/force whether it's on dips or any other movement.
Finally, mechanics for dips will be identical on both the ring variations and parallel bar variations if proper technique is employed.
Dips are often improperly performed. Be sure to create a hip hinge by leaning forward at the torso and slightly driving your feet forward while keeping the toes dorsiflexed. This is a great mass and strength exercise for the chest, triceps, and shoulders especially when using added weight. Be sure to stop at the bottom when the arms are parallel to the floor.
Dips are often improperly performed. Be sure to create a hip hinge by leaning forward at the torso and slightly driving your feet forward while keeping the toes dorsiflexed. This is a great mass and strength exercise for the chest, triceps, and shoulders.
Here's Ben both a competitive powerlifter and bodybuilder demonstrating proper form for weighted ring dips. Ring dips are a great exercise for crushing the chest, triceps, and shoulders, as well as various stabilizers throughout the core and upper torso region. Get a full range of motion without collapsing at the bottom.
Weighted dips performed with the dorsiflexion technique are excellent for improving dip mechanics and strength. It teaches the lifter to active their whole body from head to toe not to mention that it's a very simple method for performing weighted dips.
Here's a great dip variation that teaches proper form and mechanics. The straight bar dip requires incredible core stability as well as perfect mechanics in order to successfully complete the lift. It forces the lifter to hollow the core and hinge at the hips which represents proper dip mechanics.