Scapula Dips

A shoulder health movement targeting the serratus anterior and lower traps. It improves scapular depression and stability for heavier pushing exercises.

Exercise Details

Level: Beginner
Body Area: upper
Type: push
Mechanics: Compound

Required Equipment

Bodyweight-only

Target Muscle Groups

Primary

Shoulders

Secondary

Triceps

Setup

Position yourself on dip bars with arms fully extended and locked out. Keep your body vertical and core engaged.

Instructions

1. Allow your body to sink by shrugging your shoulders upward toward your ears.
2. Drive your palms into the bars to depress the shoulders back down.
3. Keep your elbows straight throughout.
4. Focus on the scapular movement.
5. Control the tempo.

Common Mistakes

1. Bending the elbows.
2. Shrugging the neck.
3. Using momentum.

Alternative Exercises

Upright Shoulder External Rotation

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A prehab exercise targeting the rotator cuff. It improves shoulder stability and protects against injuries during heavy pressing movements.

Upright Row

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A compound shoulder exercise targeting the deltoids and upper trapezius. It helps build shoulder width and improves the vertical pulling strength.

Triceps Pushdown

Beginner / Hi-Lo Cable Machine / Triceps / push

A primary isolation exercise for the triceps. It focuses on the lateral and medial heads to build strength and definition in the back of the arm.

Triceps Press

Intermediate / Bodyweight-only / Triceps / push

An isolation exercise for the triceps. By using bodyweight and a specific angle, it targets the lateral and long heads for improved arm definition.

Standing Triceps Extension

Beginner / Dumbbells / Triceps / isolation

A classic triceps builder targeting the long head. The overhead position provides a deep stretch, leading to better muscle fiber recruitment and arm mass.

Standing One Arm Extension

Beginner / Dumbbells / Triceps / isolation

A unilateral overhead triceps isolation movement. It maximizes the stretch on the long head and corrects arm strength discrepancies between sides.

Standing Kickback

Beginner / Dumbbells / Triceps / isolation

A triceps isolation movement that emphasizes the lockout. The standing position challenges the core and lower back to maintain a flat, stable hinge.

Smith Upright Row

Beginner / Smith Machine / Shoulders / pull

A compound movement for the deltoids and upper traps. The Smith machine ensures a consistent vertical path close to the body for better shoulder isolation.

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