Scapula Dips
Expert Advice
Focus on isolating the scapular movement without bending your elbows to fully engage the trapezius muscles.
How-to-do Steps
- Position yourself between parallel bars or on the edge of a bench.
- Support your body weight on your hands with arms straight.
- Lower your body by allowing your shoulders to rise towards your ears.
- Push down through your hands, elevating your body by depressing your shoulder blades.
- Repeat for the desired number of repetitions.
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Muscles Worked
Scapula Dips primarily targets the Traps, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Traps80%
Secondary
Abs20%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Scapula Dips work?
Scapula Dips primarily targets the Traps. Secondary muscles involved include Abs. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Scapula Dips?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Scapula Dips suitable for beginners?
Yes, Scapula Dips is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
