Get Shredded with Dips

TL;DR

Dips are a powerhouse exercise that can skyrocket your upper body strength, improve your athletic performance, and enhance your muscle endurance. They're versatile, effective, and backed by science. Dive into the benefits and the studies that prove why dips should be a staple in every Shred Head's routine!

Why Dips Should Be Your Go-To Exercise

Hey, Shred Heads! Chad here, and today we're diving deep into one of the most effective exercises for building upper body strength: the dip. Whether you're hitting the parallel bars or cranking out bench dips, this exercise is a game-changer. Let's break down the benefits and the science that makes dips a must-have in your workout arsenal.

1. Explosive Upper Body Strength

Dips are phenomenal for targeting your triceps, chest, and shoulders. According to a study by McKenzie et al. (2021), dips significantly engage the neuromechanical aspects of your muscles, making them more robust and resilient. This means more strength and power for your upper body, perfect for pushing, lifting, and overall performance.

2. Enhanced Muscle Endurance

Ever feel like your arms give out too quickly? Incorporating dips into your routine can change that. Research by Coyne et al. (2015) shows that dips are reliable for testing and improving maximal strength and endurance in your upper body muscles. This means you can go harder and longer in your workouts, crushing those reps and sets like a true Shred Head.

3. Athletic Performance Boost

Dips don't just build muscle—they enhance your athletic abilities too. A study by Deshmukh (2016) found that weight training combined with dip exercises significantly improved the throwing ability of baseball players. This translates to better performance in any sport that requires upper body strength and coordination.

4. Increased Muscle Activation

When you're fatigued, your muscles need to work even harder. McKenzie et al. (2022) discovered that fatigue increases muscle activations during the bar dip exercise, pushing your muscles to adapt and grow stronger. So, when you're feeling the burn, know that your muscles are getting an extra boost.

5. Versatility in Training

Whether you're doing bench dips, bar dips, or ring dips, each variation offers unique benefits. The study by McKenzie, Crowley-McHattan, and Meir (2022) compared different dip variations and found distinct kinematics and muscle activity patterns in each. This means you can switch it up to target different muscle groups and keep your workouts fresh and challenging.

6. Improved Shoulder Mechanics

Your shoulders are crucial for almost every upper body movement. McKenzie and Crowley-McHattan (2021) discussed the biomechanics of glenohumeral extension during dips, emphasizing how this exercise can enhance shoulder mechanics and reduce injury risk. Strong, healthy shoulders are key to maintaining a balanced and powerful physique.

7. Sport-Specific Benefits

If you're into swimming or volleyball, dips can give you an edge. Pasaribu (2023) found that bench dip training improved swimming speed in freestyle swimmers, while Iyakrus, Aryanti, and Pranesta (2023) showed that bench dips enhanced smash accuracy in volleyball athletes. So, whether you're in the pool or on the court, dips can take your game to the next level.

Final Reps

Alright, Shred Heads, there you have it! Dips are your ticket to a stronger, more powerful upper body. Get those dips into your routine and watch your strength and performance soar. Let’s get shredded!

References

• McKenzie, A.K. (2021). A Neuromechanical Investigation of the Dip in Males.

• Coyne, J.O., Tran, T.T., Secomb, J.L., Lundgren, L. (2015). Reliability of Pull Up & Dip Maximal Strength Tests.

• Deshmukh, R.S. (2016). Effect of Weight Training and Dips Exercises upon Throwing Ability of Baseball Players.

• McKenzie, A., Crowley-McHattan, Z., Meir, R. (2022). Fatigue Increases Muscle Activations but Does Not Change Maximal Joint Angles during the Bar Dip.

• McKenzie, A.K., Crowley-McHattan, Z.J. (2021). Glenohumeral Extension and the Dip: Considerations for the Strength and Conditioning Professional.

• Pasaribu, L.N. (2023). Different Effects of Bench Dip and Wheelbarrow Training on Swimming Speed in 25 Meters Freestyle KU IV Gading Swimming Club.

• Iyakrus, I., Aryanti, S., Pranesta, A. (2023). Bench Dip Exercise on Smash Accuracy in Volleyball Athletes.

• McKenzie, A., Crowley-McHattan, Z., Meir, R. (2022). Bench, Bar, and Ring Dips: Do Kinematics and Muscle Activity Differ?