# Scapular Dip

URL: https://heatsy.app/ex/scapular-dip

Also known as: Scapula Dip, Scap Dip, Scapular Push-Up on Dip Bars, Dip Bar Scapular Depression

Body region: Back, Shoulders, Chest

## Muscles

- Main: Pectoralis Minor, Serratus Anterior, Trapezius
- Helps: Pectoralis Major, Latissimus Dorsi, Triceps
- Holds: Rectus Abdominis, Flexor Digitorum Superficialis

## Equipment

- Dip Bars

## Technique

1. Support yourself on parallel dip bars with straight, locked arms.
2. Let the shoulders shrug up toward your ears a little, without bending the elbows.
3. Push through the hands and depress the shoulder blades, lifting your body a few centimetres.
4. Pause and relax back down, keeping the arms straight.

### Cues

- Keep the elbows locked.
- Move only at the shoulder blades.
- Pause at the top.

### Common mistakes

- Bending the elbows into a dip.
- Sinking so deep into the shrug at the bottom that the shoulders lose tension.
- Swinging the legs.

## Alternatives

- [Ring Dip](https://heatsy.app/ex/ring-dip)
- [Scapular Pull-Up](https://heatsy.app/ex/scapular-pull-up)