Dip (exercise)
Encyclopedia
The dip is an exercise used in strength training
. Normal, shoulder-width dips primarily train the triceps, with major synergists being the anterior deltoid, the pectoralis
muscles (sternal, clavicular, and minor), and the rhomboid muscles of the back (in that order). Wide arm training places additional emphasis on the pectoral muscles
, similar in respect to the way a wide grip bench press
would focus more on the pectorals and less on the triceps.
or from a set of rings
with his arms straight and shoulders over his hands, then lowers his body until his arms are bent to a 90 degree angle, and then lifts his body up, returning to the starting position. Short people are able to cope better with a narrower grip, but not with a wider one. Tall people have greater ease in this exercise overall as their reach to chest size ratio is greater.
Due to natural flexibility in the shoulder joints, it is important to try to "lock" them as much as possible during this exercise. Otherwise, the supporting rotator cuffs may become strained.
, with the exerciser's hands supporting his entire body weight. For added resistance, weights can be added by use of a dip belt, weighted vest, or by wearing a bookbag with weights in it. A dumbbell may also be held between the knees or ankles. For less resistance, an assisted dip/pull-up machine can be used which reduces the force necessary for the exerciser to elevate his body by use of a counterweight. One may also use resistance bands hooked under his feet to help if he lacks the strength to properly perform a dip. In the absence of this equipment, a lighter variation of the dip can be performed called the "Bench Dip"
The hands are placed on one bench directly underneath the shoulders. The legs are straightened and positioned horizontally; the feet rest on another bench in front of the exerciser. This variation trains the upper body muscles in a similar though not exact manner as the normal dip, whilst reducing the total weight lifted by a significant amount. This exercise can be done also off of the edge of a sofa, a kitchen counter, or any surface that supports the lifter.
Strength training
Strength training is the use of resistance to muscular contraction to build the strength, anaerobic endurance, and size of skeletal muscles. There are many different methods of strength training, the most common being the use of gravity or elastic/hydraulic forces to oppose muscle contraction...
. Normal, shoulder-width dips primarily train the triceps, with major synergists being the anterior deltoid, the pectoralis
Pectoralis major muscle
The pectoralis major is a thick, fan-shaped muscle, situated at the chest of the body. It makes up the bulk of the chest muscles in the male and lies under the breast in the female...
muscles (sternal, clavicular, and minor), and the rhomboid muscles of the back (in that order). Wide arm training places additional emphasis on the pectoral muscles
Pectoral muscles
Pectoral muscles can refer to:* Pectoralis major muscle* Pectoralis minor muscle...
, similar in respect to the way a wide grip bench press
Bench press
The bench press is an exercise of the upper body. For bodybuilding purposes, it is used to stimulate the pectorals, deltoids, and triceps. While on his or her back, the person performing the bench press lowers a weight to the level of the chest, then pushes it back up until the arm is straight...
would focus more on the pectorals and less on the triceps.
Form
To perform a dip, the exerciser hangs from a dip barDip bar
A dip bar is a piece of fitness equipment that consists of a U-shaped bar, usually about 1" in diameter, which surrounds the user's body at the waist.-Overview:The user grips the dip bar with both hands, and supports their body weight on it...
or from a set of rings
Rings (gymnastics)
The rings, also known as still rings , is an artistic gymnastics apparatus and the event that uses it. It is traditionally used only by male gymnasts, due to its extreme upper-body strength requirements...
with his arms straight and shoulders over his hands, then lowers his body until his arms are bent to a 90 degree angle, and then lifts his body up, returning to the starting position. Short people are able to cope better with a narrower grip, but not with a wider one. Tall people have greater ease in this exercise overall as their reach to chest size ratio is greater.
Due to natural flexibility in the shoulder joints, it is important to try to "lock" them as much as possible during this exercise. Otherwise, the supporting rotator cuffs may become strained.
Variation
Usually dips are done on a dip barDip bar
A dip bar is a piece of fitness equipment that consists of a U-shaped bar, usually about 1" in diameter, which surrounds the user's body at the waist.-Overview:The user grips the dip bar with both hands, and supports their body weight on it...
, with the exerciser's hands supporting his entire body weight. For added resistance, weights can be added by use of a dip belt, weighted vest, or by wearing a bookbag with weights in it. A dumbbell may also be held between the knees or ankles. For less resistance, an assisted dip/pull-up machine can be used which reduces the force necessary for the exerciser to elevate his body by use of a counterweight. One may also use resistance bands hooked under his feet to help if he lacks the strength to properly perform a dip. In the absence of this equipment, a lighter variation of the dip can be performed called the "Bench Dip"
The hands are placed on one bench directly underneath the shoulders. The legs are straightened and positioned horizontally; the feet rest on another bench in front of the exerciser. This variation trains the upper body muscles in a similar though not exact manner as the normal dip, whilst reducing the total weight lifted by a significant amount. This exercise can be done also off of the edge of a sofa, a kitchen counter, or any surface that supports the lifter.