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...
Must See
Evan Longoria's Hitting Drills Evan Longoria's Hitting Drills
Views: 9,799,501
How to Perform the Euro Step With Iman Shumpert How to Perform the Euro Step With Iman Shumpert
Views: 86,609
Perfect Dwyane Wade's Signature Euro Step Perfect Dwyane Wade's Signature Euro Step
Views: 1,312,141

Featured Videos

Kevin Love's In-Season Basketball Workout Kevin Love's In-Season Basketball Workout Views: 1,018,397
A Day in the Life With Kansas City Chiefs Tight End Travis Kelce A Day in the Life With Kansas City Chiefs Tight End Travis Kelce Views: 16,121
Path to the Pros 2015: Shaq Thompson Path to the Pros 2015: Shaq Thompson Views: 70,968
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Two-Ball Dribbling Drill With John Wall Two-Ball Dribbling Drill With John Wall
Views: 3,362,798
Paul Rabil's Box Jumps Paul Rabil's Box Jumps
Views: 851,533
Roy Hibbert 540 lbs Deadlift Roy Hibbert 540 lbs Deadlift
Views: 1,577,381
Dribbling Drills for Tighter Handles Dribbling Drills for Tighter Handles
Views: 4,333,222
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,499,214

Load More
More Cool Stuff You'll Like
A Simple 6-Exercise Core Workout

A Simple 6-Exercise Core Workout

Build Muscle With the 2-Second Pause Workout Program

Build Muscle With the 2-Second Pause Workout Program

Olympian Carrie Tollefson's Core Workout

Olympian Carrie Tollefson's Core Workout

Battle Rope Workout That Will Get You Shredded

Battle Rope Workout That Will Get You Shredded

How to Recover From a Soccer Game or Workout

How to Recover From a Soccer Game or Workout

8 Cures for a Weak Grip

8 Cures for a Weak Grip

Is CrossFit Appropriate for Basketball Players?

Is CrossFit Appropriate for Basketball Players?

How to Fix Back Rounding When Deadlifting

How to Fix Back Rounding When Deadlifting

Know Your Row: The Pros and Cons of 8 Different Back Exercises

Know Your Row: The Pros and Cons of 8 Different Back Exercises

Why the Clean Pull is Perfect for Athletes

Why the Clean Pull is Perfect for Athletes

Strengthen Your Core With 2 Simple Anti-Rotational Exercises

Strengthen Your Core With 2 Simple Anti-Rotational Exercises

Use Wave Loading to Take Your Strength to the Next Level

Use Wave Loading to Take Your Strength to the Next Level

The Most American Workout Ever

The Most American Workout Ever

Are You Loading Barbells Wrong?

Are You Loading Barbells Wrong?

5 Training Ideas You Should Steal From the NFL's Best

5 Training Ideas You Should Steal From the NFL's Best

Keep Your Workouts Simple for Better Results

Keep Your Workouts Simple for Better Results

How to Build Arm Strength for Baseball Before Your Season

How to Build Arm Strength for Baseball Before Your Season

How to Get More Out of the Dumbbell Press

How to Get More Out of the Dumbbell Press

Improve Your Power With These Hardcore Methods

Improve Your Power With These Hardcore Methods

How to Perform the Farmer's Walk with Dumbbells

How to Perform the Farmer's Walk with Dumbbells

Build Explosive Strength with This Olympic Weightlifting Program

Build Explosive Strength with This Olympic Weightlifting Program

Why Your Instagram Box Jump Isn't That Impressive

Why Your Instagram Box Jump Isn't That Impressive

8-Exercise Advanced Chest and Back Workout

8-Exercise Advanced Chest and Back Workout

How to Use the Pallof Press for an Iron Core

How to Use the Pallof Press for an Iron Core

7 Trap Bar Exercises You Should Try

7 Trap Bar Exercises You Should Try

Abby Wambach's Strength and Speed Workout

Abby Wambach's Strength and Speed Workout

8 Ways to Use a Weight Vest in Your Workouts

8 Ways to Use a Weight Vest in Your Workouts

Duncan Keith's Stanley Cup MVP Training

Duncan Keith's Stanley Cup MVP Training

Advanced Anti-Rotation Core Strengthening Exercises

Advanced Anti-Rotation Core Strengthening Exercises

German Volume Training: How to Pack on Muscle Mass

German Volume Training: How to Pack on Muscle Mass

Austen Lane's Complete NFL Workout

Austen Lane's Complete NFL Workout

Build Strength with Kettlebell Sandbags

Build Strength with Kettlebell Sandbags

Wrestlers: Improve Double-Leg Takedowns With Sled Pushes

Wrestlers: Improve Double-Leg Takedowns With Sled Pushes

Why Every Athlete Should Do Farmer's Walks

Why Every Athlete Should Do Farmer's Walks

Everything You Need to Know About Using Farmer's Walk Handles

Everything You Need to Know About Using Farmer's Walk Handles

Why Everything You Know About Core Training is Wrong

Why Everything You Know About Core Training is Wrong

3 Barbell-Only, Full-Body Workout Programs for Any Fitness Goal

3 Barbell-Only, Full-Body Workout Programs for Any Fitness Goal

YardBarker