Reduces Injury Risks
If conducted the right way, dips reduces the risk of injury to joints while at the same time ensuring that your triceps, shoulder, and scapular muscles are effectively developed. For you to practice dips correctly, start by standing between two dip bars. Get hold of each bar with your hands and push your body up such that your elbows are locked while your feet hang in the air. Lower your body towards the floor by bending your elbows, putting aside your feet to avoid reaching the ground. Continue moving until your elbows attain a 90-degree angle. Next, extend your elbows to push your body up again. You can repeat the process a couple times for every workout session. To work on your triceps, use narrow dip bars and wider bars for your chest.
Dips help in building strength by targeting several layers of your upper-body muscle groups. Mostly, they focus on your triceps that happens to be the major muscle located at the back of your arm. This is the same muscle charged with the role of extending your elbow joint. Additionally, when you are pushing up out of the dips, your upper chest along with anterior delts (at the front of your shoulders) supports by flexing the shoulders. A few other muscles including levator sculpae, rhomboids, and latissimus dorsi regulate your movement at your scapulas. Thus, all these muscles are worked out to make them firmer and stronger muscles.
Dips are complex in that they require movements in a number of joints. Any complex or compound exercise is beneficial in that it promotes the development of multiple muscle groups at the same time. As a result, you will be in a position to strengthen and tone several muscle groups by simply engaging in dips. Additionally, compound exercises ape the regular tasks you carry out every day. This means that the strength and coordination improve each time making these tasks easier to perform on a regular basis.
Easy to Modify
With dips, they can easily be modified to make them difficult or easy to perform. Should you find it hard to perform the traditional dips that involve bars, you can switch to the bench dips. Simply sit on the edge of a bench while extending your legs out in front of you while placing your heels on top of another bench. Next, put your hands on the edge of the bench on both sides of your hips in the direction of your feet and then lift your hips forward away from the bench. You can also make the traditional dip more challenging by fastening a dumbbell between your feet secured with a strap or dipping belt around your waist. Alternatively you can use a weighted vest.
If you experience severe pain or instability in your shoulders, try to avoid dips as they apply more stress on the anterior side of your shoulder capsule. In reference to the American Council on Exercise, the shoulder capsule may become stretched which can trigger instability. Additionally, the stress can cause impingement of nerves that are located in the joints. It is thus advisable to consult with healthcare provider before you start dips or any other new workout program.