Every Wednesday, STACK features an Exercise of the Week to help you improve your overall sports performance—including strength, speed, size and flexibility. This week we highlight Dips, a multi-joint upper body exercise that develops strength in the arms and chest.

Do Dips The Right Way

Muscular Benefits

• Increases triceps and chest strength
• Develops muscles in the back that stabilize the arms and shoulders
• Engages other arm muscles to control the movement

Sports Performance Benefits

• Improves arm strength for stronger tackles, stiff arms, punches or throws
• Develops muscles that support the shoulder
• Reduces risk of injury

Dips Description

• Assume position on dip bars with hands shoulder-width apart
• Lower with control until upper arms are slightly lower than parallel to ground
• Drive up to start position by powerfully extending arms
• Repeat for specified reps

Sets/Reps: 1-2 x failure
Coaching Points

• Lower until biceps touch forearms
• Maintain slight forward lean
• Perform through full range of motion
• Use weight for additional challenge [Sets/Reps: 3-5×5-8]