The exercise that strengthens the shoulder and chest muscles and can be done at home-Dips
The exercise that strengthens the shoulder and chest muscles and can be done at home-Dips
The Dips exercise is performed by leaning on an external surface and bending and straightening the elbow against the weight of the body, even if there are several versions. The basic and easier one is done by leaning back on a chair or gym bench, with the body weight also partially supported by the feet that are on the ground.
More advanced versions are performed on parallel devices in parks or gyms when the body is suspended in the air and all the body weight is applied to the shoulder girdle. More professional trainers even perform the exercise on Olympic rings. In doing this, in addition to the load applied to the shoulder girdle, dynamic stability of the shoulder is also required, which results from holding the unstable rings.
This exercise has some clear benefits. It is characterized by simplicity, which allows beginners to perform it without any equipment, and more advanced trainees to perform it without resistance from external aids other than body weight. In addition, it is an exercise that activates the shoulder and elbow joints at the same time. This action results in the contraction of several muscles, mainly the triceps muscle, which is located in the back of the arm and is responsible for straightening the elbow, but also the chest muscles, which perform the movement of the shoulder joint
Another advantage of the exercise comes from the fact that, unlike other shoulder exercises, it is performed when the shoulder joint bears the weight of the body, therefore performing it results in an improvement in the stability of the shoulder joint. These benefits have made it an integral part of any training program, from exercisers who want to strengthen their triceps and chest muscles, to athletes who want to improve their shoulder thrust strength. It is also part of exercise programs for people who suffer from shoulder instability as a result of repeated dislocations or pain.
However, alongside the many benefits, the fact that the exercise exerts a large mechanical load on the shoulder joint at different angles and requires a timed action of both joints resulted in the fact that in recent years several cases have been reported in which a significant injury to the chest muscle occurred during its performance. In addition to this, some claim that performing the exercise may cause a load on the ligaments located in the front of the shoulder, a load which in the short term may cause pain in the shoulders, and in the long term damage the stability of the shoulder joint.
Despite the claims for and against performing the exercise and in contrast to its great popularity, to date, no studies have been conducted that examined the muscle activity and joint angles while performing the exercise in its various forms. Just 3 months ago, the first study was published that examined how the different forms of performing the exercise also affect joint movement and muscle activity.
In the study, published in the International Journal of Environmental Research and Public Health, subjects performed the parallelogram exercise in its three common positions: on a fitness bench, on parallel bars, and on rings. In the summary of the study, the researchers noted the advantages and disadvantages of each implementation. Here they are before you.
Performing the exercise on a device with your feet in the air
Performing the exercise with the feet in the air leads to an increased load on the shoulder and elbow. For this reason, in a study on how this is performed, an increased contraction of the triceps muscle was measured in relation to the bench exercise, and an increased contraction of other muscles, especially the pectoralis major muscle
An advanced exercise that requires increased contraction of the triceps and pectoral muscles. The safer position of the shoulder joint, combined with the increased contraction of the internal muscles of the shoulder, makes it an exercise suitable for advanced exercisers who want to strengthen several muscles at the same time or are interested in improving shoulder stability.
