Every Wednesday, STACK features an Exercise of the Week to help you improve your overall sports performance—including 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]
