How To: Chest OR Triceps Dip! 3 GOLDEN RULES! (MADE BETTER!) – ScottHermanFitness

Bodyweight movements like dips should be a staple exercise in your training! Even if you’re a beginner! In fact, exercises like these help to not only build the muscles you’re trying to target, like triceps or chest, but will also help build up the surrounding stabilizer muscles as well.

If you would like to learn even MORE about dips, check out my “7 Dumbest Tricep Dip Mistakes Sabotaging Your Triceps Growth!” Video.

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We’re back with the golden rules series! If you don’t already know, I have hundreds of HOW TO videos on proper form for pretty much any exercise you can think of and I will link to that entire playlist HERE. As for today, we’re going to talk about the 3 GOLDEN RULES for DIPS!

Golden Rule #1 – Understand The Difference Between Chest & Triceps Dips
This is golden rule number 1 because this is where most people end up doing the wrong dip.We’re told dips are for chest AND triceps by other trainers, but not that in order to place more emphasis on the chest or triceps the form needs to change. When trying to target your chest all you need to do is lean forward as you descend. This takes a bit more control to do properly, but once you get the hang of it, it will be a great addition to your chest training.

As for placing more emphasis on the triceps, that just comes down to the standard dip form which includes CHEST UP and full range of motion. Just remember that it all comes down to CONTROL with dips, especially in the negative.

Golden Rule #2 – Perform The Correct Warm-Ups!
This exact rule is usually the reason why most people can’t do full range of motion. If your shoulders are tight, they will hurt. Period. So to help increase your shoulder mobility, shoulder breakers and band pull aparts will soon become your new best friends. Just complete 2 sets of 10 – 15 reps per exercise to get the blood flowing. Also, performing face pulls in-between your sets of dips can also help with your overall shoulder mobility and often times even increase your strength during your dips!

Golden Rule #3 – Recruit The Serratus Anterior
This is probably something you’ve never tried before. The serratus anterior is a muscle group in the front and sides of your body that attaches to your ribs and also in your shoulder blades. Believe it or not, you can recruit your serratus muscles by performing a DIP PLUS. This simply means that you’re going to push THROUGH the shoulder blades once you’re at the top of each repetition. In fact, if you are worried about preventing winged scapula or rounded shoulders, training your serratus is EXTREMELY important.

Conclusion
If you want to add the triceps dip to your training program, check out my CHEAT & RECOVER routine! Not only does it include dips, but my program will teach you how to overload properly for more triceps growth and to lift heavier weights!

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