The Scapula Dips exercise is a bodyweight exercise that targets the muscles in the shoulders and upper back while improving shoulder stability. It involves performing a dipping motion while keeping the scapula (shoulder blades) depressed and retracted to engage the muscles in the upper back.
How to perform
Step-by-step instructions for Scapula Dips:1. Begin by grabbing onto parallel bars or dip bars with both hands, palms facing down, and arms fully extended.
2. Engage your core and lift your legs off the ground, crossing your ankles if needed for stability.
3. Slowly lower your body by bending your elbows, keeping your shoulders down and back to engage the muscles in your upper back.
4. Lower your body until your upper arms are parallel to the ground, or until you feel a stretch in your shoulders and chest.
5. Press through your palms to push yourself back up to the starting position, keeping your shoulders down and back throughout the movement.
6. Repeat for the desired number of repetitions, focusing on maintaining proper form and keeping your scapula depressed and retracted.
7. Remember to breathe throughout the exercise and avoid any swinging or momentum in your movements to maximize the effectiveness of the exercise.
Equipment required
Body Weight
Body weight equipment includes items like resistance bands, stability balls, and suspension trainers. These tools are used for a wide range of exercises that focus on strength training, flexibility, balance, and stability. They are commonly used in bodyweight exercises that utilize the resistance of one's own body to build muscle and improve overall fitness.