View Full Version : Dips and shoulder/hand position

Peter Möller
07-30-2014, 05:56 AM
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?

Blake Barnes
07-30-2014, 10:12 AM
Well I'm no dip specialist but anytime I'm doing a pressing movement, no matter the angle or hand position (anatomically ideal or not), I try to make sure my elbows are not flaring out and I usually try to keep my shoulder blades packed down so my shoulder girdle isn't open and unprotected. Also make sure you're keeping your abs tight so your lower body isn't swinging around, making it harder to keep a stable shoulder position.

I have done both v-shaped-bar dips and straight-bar dips and haven't had any problems with either.

Peter Möller
07-31-2014, 07:57 AM
What puzzles me a bit about the v-shaped station though is that it seems like an open invitation to flare the elbows? It´s almost impossible not to... Or is it just me?

Blake Barnes
08-03-2014, 02:39 PM
I think it all depends on how wide the "V" is and how broad your shoulders are. But I would always scoot up to the narrow part of the "V" so I could keep my elbows in.

Peter Möller
08-04-2014, 07:46 AM
Thanks again!

Blair Lowe
08-27-2014, 02:53 PM
With the V dip station you just face outwards and start as close to the point they trail outwards as possible.

During RTO dips where you keep the turn out even at the bottom, it's pretty similar. It's just more external rotation and thus a bit harder.