7 Dips Mistakes and How to Avoid them

7 Dips Mistakes

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VÍDEO here: https://www.youtube.com/watch?v=sVniD_Ft82g

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INTRODUCTION:

Dips are one of the best exercises for building strong pecs, shoulders and triceps. There are several mistakes people make continually, due to lack of knowledge, because they want to do more repetitions or because they are not strong enough. Now let’s see some of the most common mistakes:

.7 Errores en Fondoshttps://www.youtube.com/watch?v=sVniD_Ft82g

1. LACK OF SHOULDER EXTERNAL ROTATION

A typical mistake is to do the Dips with elbows flared out. To avoid this, rotate your shoulders externally. This will ensure that the elbows move backwards and you’ll avoid shoulder injuries.

As you do this, the biceps will look forward.

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2. INCOMPLETE RANGE OF MOTION #1

Another mistake is not going all the way up. Many do this to get more reps. Worry about quality, not quantity. At the top your elbows should be fully extended.

Lower yourself at least until your elbows are at shoulder height (humerus parallel to the floor).

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3. INCOMPLETE RANGE OF MOTION #2

Not going low enough is another mistake. Some do this because of lack of strength, lack of flexibility, or because they want to do 200 reps per set.

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4. NECK EXTENSION

Another mistake is to forcefully extend your head to help you go up. This can be harmful for the cervical area. Keep the head (cervical spine) in a neutral position.

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5. EXCESSIVE NECK FLEXION

As for head position, flexing your neck is another mistake.

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x1r

 

7 Dips Mistakes7 Dips Mistakes

 

6. LACK OF SCAPULAR DEPRESION

Not applying scapular depression is also a mistake and can lead to injury.

In this picture you can see the proper and improper form:

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7. USING MOMENTUM / KIPPING

Kipping while doing Dips is another mistake. You won’t get stronger or bigger this way. The more momentum you use, the less your muscles will work.

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