Dips: Why and How to Retract Shoulders for Safety and Strength

Should I Retract Shoulders When Doing Dips?

Yes, for optimal shoulder health, stability, and muscle activation during dips, it is highly recommended to actively retract and depress your scapulae (shoulder blades).

Understanding Dip Mechanics and Shoulder Involvement

The dip is a foundational compound exercise primarily targeting the triceps, pectoralis major (lower fibers), and anterior deltoids. While powerful for building upper body strength, its execution places significant demands on the shoulder joint, which is inherently mobile and thus susceptible to injury if not properly stabilized. The position of your scapulae—the triangular bones that articulate with your humerus (upper arm bone) and clavicle (collarbone)—is paramount in dictating shoulder joint health and muscular engagement during this movement.

The Importance of Scapular Retraction and Depression

Scapular retraction refers to the movement of your shoulder blades closer together, towards your spine. Scapular depression is the downward movement of your shoulder blades, away from your ears. When performing dips, these two movements work in concert to create a stable, safe, and powerful platform for the glenohumeral joint (shoulder joint).

Why Retract and Depress Your Scapulae During Dips?

Proper scapular positioning during dips offers several critical advantages:

• Enhanced Shoulder Joint Protection:
  • Prevents Impingement: Allowing the shoulders to round forward (protract) and elevate can narrow the subacromial space, potentially pinching the rotator cuff tendons and bursa. Retracting and depressing the scapulae helps maintain this space, reducing the risk of impingement syndrome.
  • Maintains Glenohumeral Centration: Keeping the shoulder blade "packed" helps center the head of the humerus within the glenoid fossa, distributing forces more evenly across the joint and minimizing stress on ligaments and the anterior capsule.
• Optimized Muscle Activation:
  • Improved Pectoralis Major Recruitment: By keeping the chest "proud" and shoulders back, you create a better line of pull for the lower fibers of the pectoralis major, allowing them to contribute more effectively to the pressing motion.
  • Better Triceps Engagement: A stable base allows the triceps to generate force more efficiently without the need to compensate for an unstable shoulder joint.
  • Engages Scapular Stabilizers: Actively retracting and depressing engages muscles like the rhomboids, lower trapezius, and serratus anterior (to a lesser extent in depression), strengthening these crucial postural muscles.
• Increased Stability and Force Transfer:
  • A stable scapular position provides a rigid foundation for your upper body, allowing for more efficient transfer of force from your prime movers (triceps, pecs) into the bar or parallel bars. This translates to stronger, more controlled repetitions.
  • It minimizes unwanted movement and energy leaks, making the exercise more effective and safer.

How to Achieve Proper Scapular Position During Dips

Executing the dip with proper scapular control requires conscious effort and practice:

• Starting Position:
  • Grip the parallel bars with a neutral or slightly pronated grip, ensuring your hands are directly beneath your shoulders.
  • Before initiating the descent, actively push down through your hands as if trying to push the floor away. This action should cause your shoulders to move away from your ears (depression) and slightly back (retraction).
  • Imagine "tucking your shoulder blades into your back pockets" or "pinching a pencil between your shoulder blades."
  • Your chest should feel "up" and "proud." Avoid letting your shoulders shrug up towards your ears or round forward.
• During Descent:
  • Maintain this retracted and depressed scapular position throughout the eccentric (lowering) phase.
  • Allow your body to descend until your upper arms are roughly parallel to the floor, or slightly below, depending on your shoulder mobility. Your torso should lean slightly forward to engage the chest more effectively.
  • Focus on keeping your elbows tucked relatively close to your body, not flaring out excessively.
• During Ascent:
  • As you press back up, continue to drive through your hands, maintaining scapular stability.
  • Avoid shrugging your shoulders or letting them protract at the top of the movement. Finish with your shoulders still depressed and slightly retracted.

Common Mistakes to Avoid

• "Shrugging" the Shoulders: Allowing the shoulders to elevate towards the ears, especially at the bottom of the dip, places immense stress on the shoulder joint and can lead to impingement.
• Excessive Shoulder Protraction: Letting the shoulders round forward, often seen when trying to "stretch" at the bottom, compromises shoulder stability and can overstretch the anterior capsule.
• "Loose" Shoulders: A lack of conscious control over the scapulae turns the dip into a less stable and potentially more injurious exercise.

Conclusion: Prioritizing Form for Longevity

For the vast majority of individuals, actively retracting and depressing the scapulae during dips is the biomechanically sound and safest approach. It optimizes muscle activation, protects the delicate shoulder joint, and enhances overall stability and performance. While advanced gymnasts or athletes might explore different scapular positions for specific skill work, for general strength training and fitness, prioritizing this "shoulders down and back" cue is crucial for long-term shoulder health and effective training. Always prioritize proper form over the number of repetitions or depth of the dip.