Just a quick tutorial on what usually goes wrong with dips and how to correct your position in order to get more muscle activation and to keep the shoulder girdle safe.

☛ Keep in mind that any exercise you do needs to be executed in a way that is suitable for your current posture and abilities. Our bodies are not all the same, so why would you perform an exercise like someone else? Educate yourself on what is wrong in terms of joint and muscle movement and make sure you understand what it FEELS like when an exercise is wrong or right. ➡ In the case of this exercise, I want to make sure that I feel the exercise in the pectoralis major, especially when I start to create shoulder flexion from the bottom. Of course the eccentric phase is also important as it allows you to use your triceps brachii to control the descend. Keep your arms close to your torso and create external rotation coming from the shoulder, so that your rotator cuff is able to adequately stabilise the pectoralis major's actions. If you allow your shoulder to fall forward, your infraspinatus will stretch, the subscap will diminish in function and potentially you will get compression or impingement in the supraspinatus due to the elevation and protraction.

➡ Try and create a hip hinge by taking your hips into extension, while keeping your feet in front. Keep your toes together. Do not allow your pelvis to tilt anteriorly too much, try and keep it tucked under into a slight posterior tilt.

➡ One of the hardest aspects of this exercise for most people is also the head positioning. As you saw in the first part of the video, my head was falling between my shoulders, which is not great, as you will compress the nerves that travel underneath the clavicle. Keep your sternum high (Big chest, as some people like to express themselves), stick your neck out from in between your shoulder and hold your chin in slight flexion.

Brad GeorgievShoulder