Dips assisted exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Dips assisted )

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Name of exercise  AAROM shld Lat pushdown (dip bar)
Other names of exercise Dips assisted
Description of exercise Dips are a bodyweight exercise that primarily targets the muscles in the chest, shoulders, and triceps. To perform a dip, you need a dip bar or two parallel bars that are shoulder-width apart. Begin by gripping the bars and lifting your body off the ground, keeping your arms straight. Slowly lower your body by bending your elbows until they reach a 90-degree angle. Then, push yourself back up to the starting position by straightening your arms. Dips can be modified to target different muscle groups by adjusting the position of your legs or adding weight. They are an effective exercise for building upper body strength and can be done anywhere with the right equipment.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Set assisted pound setting on dip bar machine.
  • Stand on foot rest.
  • Place hands on dip bars, elbows bent.
  • Push down, raising body upward.
  • Lower and repeat.

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    Video Tutorial

     

    Body Part Chest, Shoulder, Elbow & Wrist
    Type of Muscles Latissimus Dorsi, Deltoid, Triceps
    Category of Exercise __
    Type of Exercise __
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Extenstion
    Type of Action – Flexion, Extension, Abduction, Elevation, Depression, Retraction

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Builds upper body strength
  • Targets multiple muscle groups
  • Improves core stability
  • Increases muscle definition
  • Can be done with minimal equipment
  • Can be modified for different fitness levels
  • Enhances athletic performance
  • Improves shoulder and arm mobility
  • Can be used for rehabilitation
  • Can be incorporated into various workout routines

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • Dips exercise should be avoided if you have any shoulder, elbow, or wrist injuries or pain. This exercise puts a lot of strain on these joints and can worsen any existing injuries. It should also be avoided if you have any heart conditions or high blood pressure, as it can put too much stress on your cardiovascular system. Pregnant women should also avoid dips as it can put pressure on the abdomen and potentially harm the baby. If you have any spinal issues or back pain, dips can also exacerbate these conditions. It’s important to consult with a doctor or physical therapist before attempting dips if you have any of these conditions.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before starting the exercise
  • Use a stable and sturdy dip bar
  • Keep your core engaged throughout the exercise
  • Do not lock your elbows at the top of the movement
  • Avoid swinging or using momentum to complete the dip
  • Keep your shoulders down and away from your ears
  • Do not overextend your shoulders at the bottom of the dip
  • Use a spotter if needed
  • Start with a manageable number of repetitions
  • Listen to your body and stop if you feel any pain or discomfort

    • Helpful in Diseases

  • arthritis
  • osteoporosis
  • back pain
  • shoulder pain
  • neck pain
  • rotator cuff injuries
  • frozen shoulder
  • carpal tunnel syndrome
  • tennis elbow
  • golfer’s elbow
  • wrist pain
  • shoulder impingement
  • shoulder instability
  • shoulder dislocation
  • bursitis
  • tendinitis
  • tendinosis
  • fibromyalgia
  • multiple sclerosis
  • Parkinson’s disease
  • muscular dystrophy
  • spinal cord injuries
  • stroke
  • heart disease
  • diabetes
  • obesity
  • depression
  • anxiety
  • stress
  • chronic pain
  • post-surgery rehabilitation
  • post-injury rehabilitation
  • postural imbalances
  • muscle imbalances
  • poor posture
  • sedentary lifestyle
  • aging
  • overall physical fitness

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    Frequently asked questions

     

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