A bodyweight dip improves upper body strength and tone. Dips can be done on a chair or on a weight bench. To do a dip, sit and place your hands palms down next to your hips. Hang your fingers off the edge of the chair or bench. Straighten your arms and slide your hips off the chair. Inhale, bend your arms and point your elbows behind you as you lower into the exercise. Exhale and straighten your arms. Use a dip bar for a more challenging exercise. Put your hands on the parallel bars and straighten your arms. Bend your knees if your feet touch the floor so that you are suspended. Bend and straighten your arms as you lift and lower your body.
The triceps are the main muscle group that dips improve. The triceps have three heads to the muscle and are on the back of the upper arm. The muscle group is from the shoulder blade and top of the upper arm bone, down the back of the arm and ends just past the elbow on the top of the lower arm bone. When the triceps contract, your elbow extends, or straightens during the dips. The triceps also assist in extension of the shoulder which occurs as you lower into the dip.
The shoulder muscles, or deltoids, are located at the top of your arm and attach to your collar bone. The deltoids are divided into three portions: Anterior, medial and posterior. The anterior and medial parts of the deltoid contract during the dip to stabilize the movement and keep your arms in place.
The muscles in your chest, known as the pectorals, cover the first six ribs and start at the breast bone and extend to the upper arm and from the collar bone to the upper arm. When the pecs contract, the arm flexes from the shoulder. During the dip, the pecs contract when you straighten your arms and move your upper arm bone from behind to underneath the shoulder.
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A successful dip also relies on the abdominal muscles to support your body position. If your abdominal muscles are relaxed, your back is not straight and stable. When you tighten your stomach and pull your navel toward your spine, the transverse abdominis contracts. The transverse abdominis is around the inside of your abdomen like the way a corset wraps around the outside. The obliques are the other set of abdominal muscles used to stabilize your body during a dip.The obliques are on the sides of your abdomen and contract to shorten the distance between your ribs and hips. This position prevents your torso from rocking side to side during the dip.
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