Dip Plus: Benefits, Execution, and Programming

How to Do a Dip Plus?

The Dip Plus is an advanced bodyweight exercise that extends the standard dip by incorporating a powerful scapular protraction at the top of the movement, primarily targeting the serratus anterior for enhanced shoulder stability and health.

What is the Dip Plus?

The Dip Plus is a variation of the traditional parallel bar dip that adds an additional phase of movement: a controlled, active protraction of the scapulae (shoulder blades) at the very top of the extension. While standard dips primarily work the triceps, pectoralis major, and anterior deltoids, the "plus" phase specifically engages the serratus anterior, a crucial muscle for upward rotation and protraction of the scapula. This muscle is vital for overhead movements, shoulder stability, and preventing shoulder impingement.

• Key Muscles Targeted:

  • Primary: Triceps Brachii, Pectoralis Major (sternal and clavicular heads), Anterior Deltoid.
  • Synergists & Stabilizers: Latissimus Dorsi, Teres Major, Rhomboids, Levator Scapulae, Core musculature.
  • Specific to "Plus": Serratus Anterior (prime mover for protraction).

• Benefits of Performing the Dip Plus:

  • Enhanced Shoulder Stability: Strengthens the serratus anterior, which "hugs" the scapula to the rib cage, improving overall shoulder girdle stability.
  • Improved Scapular Control: Teaches conscious control over shoulder blade movement, crucial for injury prevention and athletic performance.
  • Reduced Shoulder Impingement Risk: A strong serratus anterior helps maintain proper scapulohumeral rhythm, reducing the likelihood of impingement during overhead activities.
  • Increased Dip Strength: By improving foundational shoulder stability, it can contribute to a stronger and safer standard dip.
  • Foundation for Advanced Skills: Essential for gymnastic movements like planche and iron cross, which demand high levels of scapular protraction strength.

Proper Execution: Step-by-Step Guide

Performing the Dip Plus correctly requires precision and control. Focus on the quality of movement over the quantity of repetitions.

1. Setup:

   • Position yourself between parallel dip bars, ensuring they are wide enough to accommodate your shoulders comfortably without undue strain.
   • Grip the bars firmly with a neutral grip (palms facing each other), ensuring your wrists are straight and aligned with your forearms.
   • Push down into the bars to lift your body, extending your elbows fully. Your arms should be straight, and your feet off the ground. This is your starting position for the standard dip.

2. Phase 1: The Dip (Descent):

   • Inhale as you slowly lower your body by bending your elbows.
   • Allow your shoulders to slightly depress and retract (move down and back) naturally.
   • Descend until your upper arms are roughly parallel to the floor, or slightly below, ensuring your chest remains upright and your elbows track backward, close to your body. Avoid flaring elbows excessively.
   • Maintain control throughout the descent; do not drop rapidly.

3. Phase 2: The Ascent:

   • Exhale as you powerfully push through the bars to extend your elbows and return to the starting position.
   • Focus on driving your body upwards using your triceps, chest, and front deltoids.
   • Reach full elbow extension at the top, but do not lock out aggressively.

4. Phase 3: The "Plus" (Protraction):

   • Once you've reached full elbow extension at the top of the dip, immediately transition into the "plus" phase.
   • Without bending your elbows, actively push your body upwards even further by protracting your shoulder blades. Imagine trying to push the bars away from the floor or trying to "grow taller" by pushing your shoulders down and forward.
   • Your torso will rise slightly, and you should feel a strong contraction in the sides of your rib cage, indicating serratus anterior engagement. Your shoulder blades will move away from your spine and wrap around your rib cage.
   • Hold this peak contraction briefly (1-2 seconds).

5. Return to Start & Repeat:

   • Slowly release the protraction, allowing your shoulder blades to return to the neutral, depressed position, preparing for the next repetition.
   • Inhale as you begin the next descent.

• Common Mistakes to Avoid:
  • Shrugging: Elevating the shoulders towards the ears instead of protracting them forward and down. This indicates upper trapezius dominance over serratus anterior.
  • Bending Elbows: The "plus" phase is purely a scapular movement; elbows must remain locked.
  • Lack of Control: Rushing through the movement, especially the protraction and descent phases.
  • Excessive Range of Motion in Dip: Going too deep if it causes shoulder pain or excessive internal rotation.
  • Ignoring the Dip Phase: Treating it as just a scapular push-up. The full dip contributes to the exercise's overall benefit.

Who Should Perform the Dip Plus?

The Dip Plus is an intermediate to advanced exercise and is not typically recommended for beginners.

• Target Audience:

  • Individuals with a solid foundation in standard dips, able to perform them with good form and adequate repetitions.
  • Athletes, gymnasts, and climbers seeking to improve shoulder girdle strength and stability for complex movements.
  • Those looking to specifically strengthen the serratus anterior for shoulder health, injury prevention, or to address scapular dyskinesis.
  • Fitness enthusiasts interested in advanced bodyweight training.

• Prerequisites:

  • Ability to perform multiple unassisted standard dips with proper form.
  • Good baseline shoulder mobility and health. Any pre-existing shoulder pain or instability should be addressed by a healthcare professional before attempting this exercise.
  • Awareness of scapular movement: Being able to consciously protract and retract the shoulder blades.

Programming the Dip Plus

Integrating the Dip Plus into your routine depends on your goals and current training split.

• Repetitions and Sets:

  • For strength and muscle activation, aim for 3-4 sets of 6-12 repetitions.
  • Focus on controlled, quality repetitions rather than high volume, especially when learning the movement.

• Integration into Your Workout:

  • Warm-up: Can be used as part of a dynamic warm-up for upper body push days or shoulder-focused workouts, emphasizing scapular control.
  • Accessory Exercise: Best placed as an accessory exercise after your primary compound movements (e.g., bench press, overhead press, standard dips).
  • Rehabilitation/Prehabilitation: Can be used in a controlled manner under professional guidance for shoulder health programs.

• Progression and Regression:

  • Regression (Easier Variations):
    • Feet-Assisted Dip Plus: Perform with your feet on the ground or a sturdy box, allowing you to use your legs for assistance during the dip and "plus" phases.
    • Band-Assisted Dip Plus: Use a resistance band looped around the bars and under your knees or feet to reduce your effective bodyweight.
    • Scapular Push-Up (on floor or incline): A foundational exercise for learning protraction without the full dip component.
  • Progression (Harder Variations):
    • Weighted Dip Plus: Add external weight using a dip belt or holding a dumbbell between your feet.
    • Increased Reps/Sets: Once form is perfected, gradually increase volume.
    • Slower Eccentrics: Emphasize the controlled lowering phase of both the dip and the release of the "plus."

Safety Considerations and Contraindications

While beneficial, the Dip Plus, like any advanced exercise, carries inherent risks if performed improperly or by individuals with contraindications.

• Listen to Your Body: Any sharp pain, especially in the shoulders, elbows, or wrists, is a sign to stop immediately. Discomfort is normal; pain is not.
• Pre-existing Shoulder Conditions: Individuals with a history of shoulder impingement, rotator cuff tears, AC joint issues, or general shoulder instability should consult with a physical therapist or medical professional before attempting this exercise.
• Proper Form Over Weight/Reps: Never sacrifice form for the sake of adding weight or increasing repetitions. Incorrect form significantly increases injury risk.
• Gradual Progression: Do not rush into the Dip Plus if you cannot perform standard dips proficiently. Build a strong foundation first.
• Warm-up Adequately: Ensure your shoulders, elbows, and wrists are thoroughly warmed up before beginning.