Exercise of the Week: Dips | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

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 an Associate Content Director at STACK Media. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science...
Andy Haley
- Andy Haley is an Associate Content Director at STACK Media. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science...
More Cool Stuff You'll Like

10-Minute Ab Workout You Can Do Anywhere

Don't let the title of this feature fool you. This ab workout isn't the ultimate solution to ripped abs. It take serious effort in training as well as...

Developing Pre-Pull Tension for a Monster Deadlift

The Total-Body, Crunch-Free Ab Workout

7 Strategies for Dealing With a Meathead in Your Gym

Baseball Workout for Power Hitting

3 Explosive Exercises Designed to Increase Pitching Power

7 Exercises That Safely Build Shoulder Strength

3 Tips to Maximize Your Off-Season Baseball Training

Off-Season Baseball Exercises for Your Shoulders

The 7 Best Slide Board Exercises

Why One Bench Press Is Not Enough

5 More Exercises Only Elite Athletes Can Conquer

Bilateral or Unilateral Exercises: Which Are Better?

The Upper-Body Endurance Combo Workout

5 Isolation Exercises Your Workout Is Missing

Improve Your Strength for Track & Field Success

Female Athletes: 4 Ways to Test if Your Knees Are Durable

Why the Dead Bug Is Changing Core Training

3D Triceps Workout: 3 Exercises for Huge Arms

Build Powerful Pecs With This Multi-Angle Chest Workout

Basketball In-Season Battle Rope Complexes, Part 1

Get a Ripped Core With 6 Advanced Dead Bug Variations

Strengthen Your Core With Advanced Plate Push-Outs

The 14 Best Exercises From 2014

The Turkish Get-Up for Youth Athletes

Demolish Your Delts With This Super Shoulder Training Strategy

The 12 Best RDL Variations

Medicine Ball Training for Hockey Players

Kettlebell Swing vs. Olympic Lifting: Which Is Better?

The Hardest Plank of All Time

Do Your First Pull-Up With This Simple Workout. Guaranteed.

Develop a Bulletproof Core With Advanced Barbell Rollouts

Build Explosive Hips to Jump Higher

Get Tougher With Skylar Diggins' Bodyweight Workout

The 4 Rules of Bulking Up

James Harrison's Physioball Side-to-Side Bridge

Why Do So Many Exercises Have Foreign Names

4 Strength Exercises for Female Athletes

Female Athletes: Get Strong, Not Bulky, With These Workouts

Improve Your Back Strength with the Inverted Row

Get More Explosive With James Harden's Workout

How to Train During Your Hockey Season

Game Changer: Should You Be Using Machines or Free Weights?

4 Ways to Get a Jacked Back