Topic: Questions about dips/body symmetry

[Taylor Falk]

Reposting this due to all the spam.

Couple of questions:

1. When performing dips should my shoulders be as externally rotated as possible?  I can perform the this way on the p bars but not on the rings, where I can definitely feel my chest being used more.  Should I take a step backwards to gain the strength for the ring or is this nothing to worry about?

2. My right arm is noticeably larger and stronger than my left, and it has not been a problem yet but I would like to keep it that way.  Any tips on balancing things out?

Thanks

[Joe Brock]

1.  Keeping the arms tucked tighter into your sides is always a better option than external rotation, in the long run.

2. Press dumbbells.  Mine is the same way, so I'll do some unilateral work to try to maintain balance.

[Taylor Falk]

Interesting.  I heard that if you feel the dips in your pecs at the sternum, you're using your chest too much.  Could I have heard wrong?

[Joe Brock]

No, that's exactly right.

Dips should be performed primarily with the triceps.  By keeping your elbows closer to your ribs, you remove some of the pectoral involvement.

[Taylor Falk]

Ah, ok.  Thanks Joe.

[Rafe]

There seems to be a bit of misunderstanding here.

Eternal rotation at the shoulder in a dip position will result in the humerus moving closer to the body elbows wide will actually result in internal rotation at the shoulder.

However even with elbows in the shoulder can default into an internal rotated position. An internally rotated shoulder position results in compromised biomechanics and impingement of the brachial nerve IE muscle up elbows.

Keep the elbows fairly close to the side and focus on external rotation at the shoulder imagines imagine trying to break the bar by rotating the palm away from the body and intiating this motion from the shoulder, feel the tight back and down position this creates do not lose this at the bottom of the dip.