Reverse Dip 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Compound
Force Type
Push
Required Equipment
Bodyweight
Fitness Level
Advanced
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Reverse Dip is a bodyweight exercise primarily targeting the triceps, with secondary engagement of the chest muscles. It involves lowering and raising the body using the arms, typically performed on parallel bars, a bench, or a similar surface. As you lower your body by bending your elbows and then push back up, the triceps are heavily activated to extend the arms, while the chest muscles assist in stabilizing and helping with the pressing movement. This exercise is an effective way to build upper body strength, particularly in the triceps, without the need for any equipment other than your own body weight.
How to Perform
Start by sitting on a bench with your arms straight and your hands placed firmly on the surface beside you.
Foot positioning: If you're new to the exercise, keep your feet flat on the floor with your knees bent. For more advanced practitioners, extend your legs and place your heels on the ground by walking your feet forward, making sure your body remains balanced.
Set up your hand placement to promote external rotation of the shoulders. Instead of having your palms facing forward (which may cause internal rotation and strain), place your palms on the bench with your fingers pointing away from your body. This adjustment will help keep your shoulders externally rotated, reducing strain on the rotator cuffs and encouraging proper form.
Lift your hips off the bench, positioning your bottom at the edge of the platform. This will engage the upper body muscles more effectively.
Activate your shoulder blades by pressing them downward, creating tension in your scapula. This movement, known as scapular depression, will help stabilize your shoulders and create a solid foundation for the exercise.
Lower yourself slowly by bending your elbows, keeping control of your movement and your body weight. Inhale as you descend, but make sure to stop at a comfortable depth, avoiding overextension. Pay attention to maintaining tension in your mid-back throughout the descent.
Engage your core by keeping your midline tight, and then exhale as you extend your elbows and push through your triceps to raise your body back up to the starting position. Focus on squeezing your triceps at the top for maximum contraction.
Repetition and sets: For beginners, aim for 3 sets of 8 to 10 controlled reps. As you progress, gradually increase the challenge by adding more sets or reps, but always prioritize proper form over increasing difficulty.
Adjusting foot placement for progression: If you're a beginner, keep your feet close to your body and flat on the ground to ensure stability and proper technique. As you get more comfortable, you can extend your legs further, eventually performing the exercise with your heels on the floor for increased intensity.
Progressing with added resistance: If you feel confident with your form and want to intensify the exercise, you can add weight by placing a plate on your lap. However, it's crucial to perfect your form first before incorporating additional resistance, as improper technique with extra weight can lead to strain or injury.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Start by sitting on a bench with your hands placed on the surface, fingers pointing away from your body.
For beginners, keep your feet flat on the floor with knees bent; for advanced, extend your legs and place your heels on the ground.
Ensure your shoulders are externally rotated by adjusting your hand placement to avoid rotator cuff strain.
Lift your hips off the bench, positioning your bottom near the edge to engage your upper body muscles.
Press your shoulder blades down to create tension and stability through your back.
Lower your body slowly by bending your elbows, keeping control of your descent.
Keep your mid-back tense and only go as deep as comfortable to avoid losing control.
Engage your core, then exhale and extend your elbows to push yourself back up.
Start with 3 sets of 8-10 controlled reps, focusing on form over intensity.
Gradually increase difficulty by adjusting foot placement or adding weight once proper form is mastered.
How Not to Perform
Avoid using momentum: Do not jerk or swing your body to lift yourself. Focus on controlled, smooth movements to ensure the triceps do most of the work.
Don’t let your elbows flare out too much: Keep your elbows close to your body as you lower yourself to avoid unnecessary strain on the shoulder joints.
Do not allow your shoulders to round forward: Maintain a stable scapular position by pressing your shoulder blades down. This prevents shoulder instability and reduces the risk of rotator cuff strain.
Avoid going too deep: Do not lower yourself too far, especially if it causes discomfort. Going beyond a comfortable depth may put excess pressure on your shoulders and lower back.
Do not forget to engage your core: Failing to keep your core tight can lead to unnecessary pressure on your lower back, wasting energy and increasing the risk of injury.
Don’t neglect your hand placement: Make sure your palms are facing away from your body, and fingers point outward to keep your shoulders externally rotated and prevent internal shoulder rotation.
Avoid flaring your ribcage: Keep your torso stable and avoid arching your back. This helps prevent strain on the lower back and keeps the focus on the triceps.
Do not rush the movement: Perform each rep slowly and with control, both during the lowering and raising phases. Fast, uncontrolled movements reduce the effectiveness of the exercise and can increase injury risk.
Avoid locking your elbows at the top: Do not fully lock out your elbows when pushing up. Keep a slight bend to maintain tension in the triceps and avoid joint strain.
Don’t neglect warm-up and flexibility: Always warm up your shoulders and wrists before performing reverse dips to ensure your muscles are prepared and reduce the risk of injury.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
