Sit on the edge of a flat bench, gripping the sides with feet flat and knees bent.
Execution
Slide hips off the bench, lower by retracting your shoulder blades, then push back up by protracting your scapula and straightening your arms.
Equipment required
Flat Bench
Target muscles
Shoulders, Trapezius
More Detailed Information
Scapula Dips
How to Do:
Starting Position: Sit on the edge of a flat bench with your hands gripping the sides for support. Keep your feet flat on the ground, knees bent.
Form: Slide your hips off the bench, allowing your arms to support your weight. Lower your body by letting your shoulder blades retract and sink towards the floor.
Return: Push your body back up by protracting your scapula, straightening your arms while maintaining tension through your shoulders.
Benefits:
Scapula dips primarily target the muscles around the scapula, including the serratus anterior, trapezius, and rhomboids. This movement improves shoulder stability, enhances scapular mobility, and strengthens the muscles responsible for proper posture. It can help prevent shoulder injuries and improve overall upper body strength by isolating and activating key muscles without straining the arms. This exercise is beneficial for those looking to increase shoulder stability and scapular control.
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