Exercise of the Week: Dips

May 18, 2011

Must See Strength Training Videos

Every Wednesday, STACK features an Exercise of the Week to help you improve your overall sports performanceincluding strength, speed, size and flexibility. This week we highlight Dips, a multi-joint upper body exercise that develops strength in the arms and chest.

Who’s Doing It

  • Paul Rabil
  • Luciano Emilio
  • Ndamukong Suh
  • Kevin Robinson
  • Brandon Bass
  • Indiana University Wresting
  • Vanderbilt Baseball

Muscular Benefits

  • Increases triceps and chest strength
  • Develops muscles in the back that stabilize the arms and shoulders
  • Engages other arm muscles to control the movement

Sports Performance Benefits

  • Improves arm strength for stronger tackles, stiff arms, punches or throws
  • Develops muscles that support the shoulder
  • Reduces risk of injury

Dips Description

  • Assume position on dip bars with hands shoulder-width apart
  • Lower with control until upper arms are slightly lower than parallel to ground
  • Drive up to start position by powerfully extending arms
  • Repeat for specified reps

Sets/Reps: 1-2 x failure

Coaching Points

  • Lower until biceps touch forearms
  • Maintain slight forward lean
  • Perform through full range of motion
  • Use weight for additional challenge [Sets/Reps: 3-5x5-8]
Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
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