I’ve recently highlighted a number of different exercises that can be performed with the trap bar including the longitudinal method as well various bodyweight movements. However, trap bar dips are another gem that deserve attention.
Dips are one of the best functional strength and mass builders for the chest, triceps, and shoulders. Unfortunately, most individual perform them incorrectly and end up doing more harm to their shoulders joints, neck, pectoral tendons, and elbows than anything (read more about Proper Dip form at https://www.advancedhumanperformance.com/dipsyouredoingthemwrong). However, by performing dips on the trap bar, the lifter is literally required to hone in their mechanics and perform them with near perfect technique.
Also big shoutout to my good buddy and fellow trainer @teamcanfitness for inspiration for these. Cedric is an awesome up-and-coming trainer and definitely worth following.
Besides being the most challenging dip variations you’ll ever attempt, here are 5 reasons why performing dips on the trap bar are so effective.
1. When it comes to trap bar dips you have 2 primary options, namely the standard orientation and longitudinal method both shown in the video. Although both variations are incredibly challenging and unstable, each version provides unique features that can help improve upper body mechanics. The standard orientation with the hands on the actual trap bar handles produces anteroposterior instability as the bar wants to move and tilt from front to back. This teaches the lifter how to centrate and pack their shoulders while also creating ample forward torso lean. That’s because an overly upright position will cause the bar to tilt back every rep... Follow the link to the full article or go to https://www.advancedhumanperformance.com/blog/master-your-dips-with-the-trap-bar
Live well, train hard.
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