Dips on a Bowflex: Bench Dips, Assisted Variations, and Proper Form

How to do dips on a Bowflex?

While a Bowflex machine does not feature a dedicated dip station, you can effectively perform modified dip exercises like bench dips using its integrated bench or creatively set up for assisted dips using the resistance cables, targeting the triceps, chest, and shoulders.

Understanding Dips and the Bowflex System

Dips are a highly effective compound exercise primarily targeting the triceps, chest (pectorals), and anterior deltoids (shoulders). A traditional dip involves supporting your body weight on parallel bars, lowering your body, and then pressing back up.

The Bowflex home gym system, renowned for its power rod resistance, offers versatility for a wide range of exercises. However, it is not designed with a built-in dip station. Therefore, performing "dips on a Bowflex" requires adaptation, focusing on variations like bench dips using the machine's bench or creatively setting up assisted dips utilizing its cable and resistance rod system. It's crucial to understand these adaptations to ensure safety and effectiveness.

Muscles Engaged During Dips

Dips are a multi-joint exercise that recruits several upper body muscles, making them excellent for building strength and definition.

• Primary Movers:
  • Triceps Brachii: The primary muscle responsible for elbow extension, heavily engaged in the pressing phase.
  • Pectoralis Major (Sternal Head): The lower and middle chest muscles contribute significantly, especially with a slight forward lean.
  • Anterior Deltoid: The front part of the shoulder assists in shoulder flexion and stabilization.
• Synergists and Stabilizers:
  • Rhomboids and Trapezius: Help stabilize the scapulae (shoulder blades).
  • Serratus Anterior: Essential for protracting and stabilizing the shoulder blades.
  • Core Musculature: Engaged to maintain a rigid torso throughout the movement.
  • Biceps Brachii: Acts as a stabilizer during the lowering phase.

The emphasis on triceps versus chest can be slightly altered by your body's angle: maintaining a more upright torso emphasizes the triceps, while leaning slightly forward places more stress on the chest.

Step-by-Step Guide to Performing Dips on a Bowflex

As the Bowflex does not have a dedicated dip station, we will focus on the most practical and safe methods: Bench Dips and a potential setup for Assisted Dips.

Method 1: Bench Dips Using the Bowflex Bench

Bench dips are an excellent bodyweight exercise that effectively targets the triceps and shoulders, using the sturdy bench of your Bowflex.

1. Setup:
   • Position yourself facing away from the Bowflex bench.
   • Place your hands shoulder-width apart on the edge of the bench, fingers pointing forward (or slightly out to the sides, whatever feels more comfortable for your wrists).
   • Extend your legs out in front of you. You can start with your feet flat on the floor, knees bent (easier), or straighten your legs with only your heels on the floor (harder). For increased difficulty, elevate your feet on another sturdy surface.
   • Ensure your buttocks are close to the bench.
2. Execution:
   • Lowering Phase: Slowly lower your body by bending your elbows, keeping them pointing straight back (or slightly out, but avoid excessive flaring). Descend until your upper arms are roughly parallel to the floor, or slightly below. Maintain control and avoid shrugging your shoulders.
   • Ascent Phase: Press upwards through your palms, extending your elbows to return to the starting position. Focus on contracting your triceps at the top.
   • Breathing: Inhale as you lower, exhale as you push up.

Method 2: Assisted Dips Using Bowflex Cables (Advanced/Creative Setup)

This method requires a creative and careful setup and is more complex. It's designed to assist a dip movement, making it easier for those who cannot perform full bodyweight dips or want to focus on muscular endurance. This generally requires a separate, stable dip station or parallel bars, with the Bowflex providing assistance. Performing traditional dips directly on the Bowflex frame is not recommended due to stability and design limitations.

1. Setup (Requires External Dip Station or Parallel Bars):
   • Position your Bowflex machine near a stable dip station or parallel bars.
   • Select the desired resistance on your Bowflex power rods (start light).
   • Attach the ankle cuffs or a short bar to the lower cable pulley of the Bowflex.
   • Loop the ankle cuffs over your shoulders or upper back, or position the bar under your armpits, ensuring the cable provides upward assistance.
2. Execution (Assisted Dip):
   • Grip the dip bars firmly.
   • Allow the Bowflex cable to support some of your body weight as you perform the dip, following the same lowering and pressing mechanics as a traditional dip.
   • Adjust the Bowflex resistance as needed to achieve the desired level of assistance.

Form Cues and Common Mistakes

Proper form is paramount to maximizing effectiveness and preventing injury in any exercise, especially dips.

• Maintain Scapular Depression and Retraction: Keep your shoulders down and back throughout the movement. Avoid shrugging your shoulders towards your ears.
• Elbow Position: For bench dips, keep your elbows pointing mostly backward, tucked close to your body. Excessive elbow flaring can put undue stress on the shoulder joints.
• Controlled Range of Motion: Lower your body until your upper arms are parallel to the floor or slightly below. Avoid going too deep, especially if you experience shoulder discomfort, as this can overstretch the shoulder capsule.
• Keep Torso Stable: Avoid excessive swinging or using momentum. The movement should be slow and controlled.
• Engage Core: Brace your abdominal muscles to keep your torso stable and prevent your hips from sagging.

Common Mistakes to Avoid:

• Shrugging Shoulders: This disengages the scapular stabilizers and places stress on the neck and upper traps.
• Excessive Elbow Flare: Puts unnecessary strain on the shoulder joints.
• Bouncing or Using Momentum: Reduces muscle activation and increases injury risk.
• Rounding Shoulders: Can lead to poor posture and shoulder impingement.
• Going Too Deep: If your shoulders lack the mobility, going too deep can cause anterior shoulder impingement or strain.

Variations and Progression

Once you've mastered the basic bench dip, you can progress to increase the challenge:

• For Bench Dips:
  • Increase Range of Motion: If comfortable, slightly increase the depth of your dip.
  • Elevate Feet: Place your feet on a raised platform (e.g., a chair or another sturdy bench) to increase the proportion of body weight you're lifting.
  • Add External Resistance: Place a weight plate on your lap (ensure it's stable) to increase the load.
• For Assisted Dips (if using external dip station):
  • Decrease Bowflex Resistance: Gradually reduce the resistance on the Bowflex power rods as your strength improves, moving towards unassisted dips.

Safety Considerations and When to Consult a Professional

Safety should always be your top priority when exercising.

• Joint Health: Dips place significant stress on the shoulders, elbows, and wrists. If you experience pain in these joints, stop the exercise immediately. Individuals with pre-existing shoulder issues should approach dips with extreme caution or avoid them altogether.
• Machine Stability: When performing bench dips, ensure the Bowflex bench is stable and locked in place. Never attempt to use the Bowflex frame as an improvised dip station, as it is not designed for this purpose and could lead to instability and injury.
• Proper Setup for Assisted Dips: If attempting assisted dips with Bowflex cables, ensure all attachments are secure and the external dip station is robust.
• Listen to Your Body: Pay attention to any discomfort or pain. There's a difference between muscle fatigue and joint pain.
• Consult a Professional: If you are new to strength training, have pre-existing injuries, or are unsure about proper form, consult with a certified personal trainer or a qualified healthcare professional. They can provide personalized guidance and ensure you're performing exercises safely and effectively.

Conclusion

While the Bowflex does not offer a traditional dip station, you can effectively incorporate dip-like movements into your routine. Bench dips, utilizing the Bowflex's sturdy bench, are a straightforward and highly effective way to target the triceps, chest, and shoulders. For those with access to an external dip station, the Bowflex's resistance system can be cleverly employed to perform assisted dips, aiding in progression towards full bodyweight dips. Always prioritize proper form, controlled movements, and safety to maximize the benefits of these exercises and minimize the risk of injury.