The Dips are a mid-to-late phase bodyweight Chest exercise with a large GH Joint - Extension range. Through the movement pattern promoted and involved Muscles Dips may form a relevant part of Strength rehabilitation for pathologies such as Rotator Cuff Tendinopathy / Tear , Anterior Glenohumeral Instability , Medial Epicondylitis , Scapular Dyskinesis .
Anterior Deltoid
Starting Position:
Patient situated between parallel bars which are grasped with respective hands
Bodyweight is suspended and supported by arms which are held straight
The Dip is then performed by leaning forwards and lowering the torso through GH Joint - Extension and Elbow - Flexion while Scapulothoracic Joint - Retraction is maintained. Returning to the starting position requires pushing the weight of the torso against gravity through Elbow - Extension and slight GH Joint - Flexion .
Ring Dip- same Dip manoeuvre may be performed on olympic rings to emphasise stabilisers
Bulgarian Dip- The Elbows are directed perpendicularly from the torso ( GH Joint - Abduction ) rather than tucked back into GH Joint - Extension
The following exercises can be used to regress a patient if Dips are beyond their physical circumstances:
Banded Horizontal Adduction - early phase, low load isotonic chest exercise
Isometric Chest Squeezes - early phase isometric chest exercise
Scapular Punches - isotonic low load Scapulothoracic Joint - Protraction exercise
Push-Up - bodyweight isotonic horizontal push exercise
Push-Up Plus - push-up variation with additional Scapulothoracic Joint - Protraction
Chest Press Machine - rudimentary horizontal push machine
Pallof Press - low load horizontal push exercise that emphasises anti-rotation of Core
Chest Fly - large horizontal abduction range to emphasise lengthening of the Chest
The following exercises can be used as a progression from the Dips:
Handstand Push-Up Variation - Vertical Push variation that utilises entire bodyweight through large overhead range
Overhead Press - isotonic vertical push exercise with large overhead range
Half DB Bench Press - unilateral unstable pressing exercise that emphasises the Anterior Sling and Gluteal’s
Kneeling Landmine Press - wholebody, explosive vertical pressing exercise with large overhead range
Split Stance Landmine Press - crossbody, standing variation of the Kneeling Landmine Press
Medicine Ball Chest Press - plyometric horizontal pressing motion, often sports relevant