How to properly target different pressing muscles with several dip variations. The better you master the correct form, the better results you will get!
Dip is a very versatile exercise to target the chest, triceps and shoulders. By doing little modifications to the basic dip, you can emphasize different muscles.
Although the exercise seems fairly simple, it's very rare to see it done correctly. People use plenty of momentum and often skip parts of the range of motion (whether intentionally or unintentionally).
When the dip exercise is done correctly, it's an amazing exercise to develop your triceps or chest muscles - depending on which part you want to emphasize.
Small changes in the arm width, arm angle or body angle can make a massive difference. Mind-muscle connection will fundamentally matter the most and it should be practiced every time you do dips.
There exists many dip variations but here we will primarily focus on the basics. Mastering the basics will produce better results than doing countless of different variations with a poor form.
No one is ever too good to perform the basic dip like no pro bodybuilder is ever too big to perform the bicep curl. Dip is a foundational exercise that should never be forgotten.
Instead of adding weight or focusing on adding repetitions, polishing the form and focusing on mind-muscle connection will help you progress much further and help you develop a physique that is strong and mobile.
If you experience pain in your elbows or shoulders, you may have weak links in your structure or you simply aren't yet ready to perform the dip. Focusing on different kinds of push ups and mobility training can help to address this issue.
In case of the elbow pain, it's typically because the medial head of triceps is too weak. In order to train the medial head, you really need to have a clean form where you squeeze the elbow. Isolating the triceps will help to strengthen the triceps.
Shoulder pain instead is often caused by lack of stability in the scapula or lack of mobility in the shoulder muscles (especially the anterior deltoid).