Scapula Dips
Strengthen your shoulders & improve posture! Scapula Dips target key muscles for upper body stability.
The Scapula Dips is a compound exercise that mainly works the back and triceps, with help from the chest and traps. You'll need: exercise bench.
Required Equipment
Scapula Dips Muscles Worked
Primary
Boxer Muscle (serratus anterior); Triceps (triceps brachii)
Secondary
Upper Chest (pectoralis major, clavicular head); Upper Traps (trapezius, upper fibers)
Scapula Dips Variations and Alternatives
How to do the Scapula Dips
Begin by sitting on the edge of a bench with your hands placed next to your hips, gripping the edge of the bench.
Extend your legs in front of you, placing your heels on the ground with your legs straight.
Straighten your arms to lift your buttocks off the bench, and sit forward so that your hips are in front of the bench.
Now, let your body dip slightly by allowing your shoulder blades to come together as you lower your body by bending your arms slightly.
Then, engage your serratus anterior by pushing through your palms and driving your shoulders down away from your ears. This action will cause your body to lift slightly by scapular protraction.
Your elbows should stay slightly bent throughout the movement to keep the focus on the scapular movement.
Pause at the top of the movement, then slowly return to the starting position by allowing your shoulder blades to retract again.
Tips: - Keep your core tight throughout the exercise to stabilize your torso. - Focus on the movement of your shoulder blades coming together and then pushing apart to ensure proper engagement of the serratus anterior. - Start with your body weight and progress by increasing the number of repetitions or sets as you become stronger.
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Scapula Dips FAQs
What muscles does the Scapula Dips work?
The Scapula Dips mainly works the back and triceps, with help from the chest and traps. The main muscles are the serratus anterior and triceps brachii.
What equipment do you need for the Scapula Dips?
Exercise bench.
Is the Scapula Dips a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Scapula Dips go on?
It belongs on push day in a push/pull/legs routine.
What are some Scapula Dips variations and alternatives?
Similar exercises include the Floor Tricep Dip, Bodyweight Bench Dip, Chest Dip and Reverse Dip.
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