Scapula dips

How to do the scapula dips:

  1. Put your palms on the edge of the chair seat next to your hips as you sit down.
  2. Your hips should be off the chair and your knees should be 90 degrees bent. Do this by sliding your feet forward.
  3. Keep your shoulders relaxed and your elbows slightly bent.
  4. Bending your elbows will help you lower your body by causing your shoulder blades to descend and slightly retract.
  5. Straightening your elbows while allowing your shoulder blades to elevate and protract can help you push yourself back up.
  6. Focus on the scapular mobility as you perform the action again.

The benefits of the scapula dips:#

  • This exercise focuses on appropriate scapular mobility, enhancing shoulder stability and control.
  • It can lessen the risk of shoulder injuries and imbalances by encouraging healthy scapular mobility.
  • Delt scapula dips target the deltoid muscles, especially the anterior (front) deltoids, which help build the shoulders.
  • It contributes to total upper body strength by working the triceps, chest, and shoulders.
  • Increasing scapular control helps improve posture and correct rounded shoulders.
  • The scapula dips movement pattern is useful for functional strength since it resembles daily activities.


To ensure safety, put emphasis on proper form and utilize sturdy seats. A fitness expert can assist guarantee correct execution and lower the chance of damage if you’re new to this exercise or have any worries about your shoulders or wrists.

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