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Scapula Dips

Exercise Profile

Body PartBack
EquipmentBody weight
Primary MusclesLevator Scapulae
Secondary MusclesSerratus Anterior, Trapezius Upper Fibers
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Introduction to the Scapula Dips

Scapula Dips are a highly effective exercise that primarily targets the muscles around the shoulder blades, helping to improve upper body strength and stability. This exercise is suitable for individuals at any fitness level, from beginners to advanced athletes, as it can be easily modified to suit different abilities. People might want to incorporate Scapula Dips into their workout routine to enhance their posture, increase shoulder mobility, and reduce the risk of shoulder injuries.

Performing the: A Step-by-Step Tutorial Scapula Dips

  • Push your body up by straightening your arms, lifting your hips off the bench, and slightly moving forward.
  • Now, lower your body by bending your elbows until your upper arms are about parallel to the floor, ensuring that you are moving your shoulder blades together.
  • Push your body back up to the starting position by straightening your arms and separating your shoulder blades.
  • Repeat this process for the desired number of reps, ensuring to maintain correct form throughout the exercise.

Tips for Performing Scapula Dips

  • Controlled Movement: Avoid rushing through the exercise. Instead, lower your body slowly until your upper arms are parallel to the floor, then push back up to the starting position. This controlled movement will engage your muscles effectively and reduce the risk of injury.
  • Keep Your Elbows Close: One common mistake is flaring out the elbows. Try to keep your elbows close to your body throughout the movement. This helps to target the triceps and scapular muscles effectively and reduces the strain on your shoulders.
  • Don't Overextend Your Shoulders: When lowering your body, make sure not to

Scapula Dips FAQs

Can beginners do the Scapula Dips?

Yes, beginners can do Scapula Dips exercise. However, it's important to start with a lower intensity and gradually increase as your strength and endurance improve. Always focus on proper form to avoid injury. If you're unsure about how to do this exercise, it may be beneficial to work with a trainer or watch instructional videos to ensure you're doing it correctly.

What are common variations of the Scapula Dips?

  • Ring Dips: This variation uses gymnastic rings. You hold onto the rings and lower your body between them, then push back up. This version is more challenging due to the instability of the rings.
  • Straight Bar Dips: Instead of using parallel bars or rings, this variation uses a single straight bar. You grip the bar with both hands and lower your body on one side of the bar, then push back up.
  • Weighted Dips: This is a more advanced variation of the scapula dip. You wear a weight belt or hold a dumbbell between your legs to add resistance as you perform the dip movement.
  • Inverted Row Dips: This variation combines dips with inverted

What are good complementing exercises for the Scapula Dips?

  • Pull-ups can complement Scapula Dips by working the opposite muscle groups, primarily the back and biceps, creating a balanced upper body workout and improving the overall mobility and stability of the scapula.
  • Face Pulls are another exercise that pairs well with Scapula Dips, as they specifically target the muscles in the upper back and shoulders, helping to improve posture and balance out the pushing motion of the dip with a pulling motion.

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