Dips
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Body-weight (or assisted) dip working the pectoralis major, triceps and anterior deltoid — but causing extreme shoulder hyperextension, so ROM is limited to 45 degrees.
Detail
Dips work the pectoralis major (primary) with triceps and anterior deltoid secondary; they are also listed as a triceps exercise hitting all three heads (machine/bench dips). Dips are the example exercise for shoulder-joint extension (with push-ups). CAUTION: dips cause EXTREME shoulder hyperextension — be safe; the ROM for shoulder hyperextension is 45 degrees, so dip depth should be limited accordingly. The danger of the dip exercise is precisely this shoulder-hyperextension ROM of 45 degrees. Performed on a dip rack or with dip-assist machines (TK, Cybex).
Key facts
- Primary Muscles: Pectoralis Major.
- Secondary Muscles: Triceps, Anterior Deltoid.
- Causes extreme shoulder hyperextension — limit ROM to 45 degrees.
- Also a triceps exercise (all 3 heads).
Connections
- pectoralis-major — primary mover.
- triceps / anterior-deltoid — secondary movers.
- shoulder-joint-rom — shoulder hyperextension 45 degrees.
- extension — the shoulder-joint exception (extension = return from flexion) this is the example exercise for.
- dips-shoulder-hyperextension — the hyperextension caution.
- bench-press — same primary mover, fixed-plane press.
- push-up — companion shoulder-extension bodyweight exercise.
Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.