The moment you can't hold that scapular tension is the moment you stop lowering your torso. You'll want to maintain this scapular tension as you lower into the dip, fighting for it as you're pressing down. Again, we're working to avoid as much shoulder pinching as possible, so pulling your shoulder blades back will help drive your shoulders open and also open your chest in the process. Scaps Squeezed and TightĮb says: Before you do a rep, squeeze your shoulder blades together, then push your torso up high. This mirrors how you'd set up your hands on dip bars, and creates a more shoulder-safe position. That's why you shouldn't get in the bench setup that most people use, with knuckles pointed forward.
Knuckles OutĮb says: Because the dip invites so much internal rotation, we want to set ourselves up in a position that forces as much shoulder external rotation as possible. If you can't get it level with your shoulder (and it's completely okay to not be able to do that), you should be extra-conscious of not lowering your torso too far when you do dips. Reach your straight arm behind your torso as far as you can and see how high you can get your elbow.
That doesn't mean you can't do dips, but before you attempt them, check out your body and your mechanics. This closes down joint space in the front of your shoulder, easily pinching the many tendons and ligaments that travel through that area. Eb says: The dip is a solid move to pack on triceps muscle, but it also places the shoulders in a compromising position, inviting a ton of internal rotation at the shoulder joint.
0 kommentar(er)
