Shoulder and hand positioning and "dip mechanics"

Started by EvolutionarySideSteps, August 1, 2014 · 4 Replies · 7,371 Views

EvolutionarySideSteps

Awkward title, but still describes my query pretty well... =)

I´ve been searching for info on how different hand and shoulder positions affects the dip. Specifically the difference between doing the movement on paralell bars vs the v-shaped station. How the training stimulus differs as well as which is to be preferred in terms of anatomy and specifically. shoulder health... And what would happen if you do dips facing the other way in a v-shaped station?

So... Anatomy and varieties of the dip movement is the theme i guess... =)

I´m not sure if it´s the right forum, but I do know there are alot of knowledgeable people that might be able to point in the right direction?

Thanks!

Peter

Rayne-William

Wider hand placement makes dips easier because the range of motion is shorter.

 

If your torso is upright and your shoulders are back the dip targets the triceps more. If your shoulders are hunched over and your torso is leaning forward the dips target the chest more.

 

With this site, dips that target the triceps are recommended and taught the most.

SM3091
GoldenEagle said:

Wider hand placement makes dips easier because the range of motion is shorter.

 

 

I don't think this is necessarily true. While the range of motion is shorter, the wider you go, the more the shoulder position starts to resemble that in a bulgarian dip. So far, I have found bulgarian dips to be far tougher than than regular dips, despite the reduced range of motion. 

I don't know what a V-shaped station is, but if by ''other way" you mean a position where the palms start to face forward, then you will start to initiate the movement with the shoulder rather than the elbow (and this is apparently how it should be done anyway). Think about the difference between doing a regular pushup and a pushup with your fingers pointing backwards. In my opinion, all variations are important: regular dips, bulgarian dips and RTO dips (if you're on the rings, and assuming you are strong enough to do them). In terms of safety and shoulder health, I'd say avoid bulgarian dips until you can do a good number of regular ones effortlessly, and have the required shoulder mobility to do the bulgarian variation. dips with the palms facing forward feels pretty unnatural at first, and you'd probably want to start with pushups with fingers backwards, or scale it in some other way you find useful. :)

Rayne-William
SM3091 said:

I don't think this is necessarily true. While the range of motion is shorter, the wider you go, the more the shoulder position starts to resemble that in a bulgarian dip. So far, I have found bulgarian dips to be far tougher than than regular dips, despite the reduced range of motion. 

I don't know what a V-shaped station is, but if by ''other way" you mean a position where the palms start to face forward, then you will start to initiate the movement with the shoulder rather than the elbow (and this is apparently how it should be done anyway). Think about the difference between doing a regular push up and a push up with your fingers pointing backwards. In my opinion, all variations are important: regular dips, Bulgarian dips and Rings Turned Out dips (if you're on the rings, and assuming you are strong enough to do them). In terms of safety and shoulder health, I'd say avoid Bulgarian dips until you can do a good number of regular ones effortlessly, and have the required shoulder mobility to do the Bulgarian variation. dips with the palms facing forward feels pretty unnatural at first, and you'd probably want to start with push ups with fingers backwards, or scale it in some other way you find useful. :)

Okay. When you get a chance, find a pull up bar you can do single bar dips off of. Before starting place your hands out about 1.5 times your shoulder width and do a set of dips. When you are done with the set, place your hands at shoulder width and do another set of dips. When you are done with both sets, decide for yourself which set was easier.

 

Bulgarian ring dips are more difficult than standard parallel bar dips for several reasons, one of which is the instability of the rings and   the overall torso and arm positioning that is required to execute the dip properly. Bulgarian parallel bar dips aren't more difficult than under grip Korean dips or under grip single bar dips.

 

A "V" dipping station is dipping station that was designed to be used by anyone regardless of shoulder width.