Figure 2: Body weight dip phases A: Mid phase, B: Start phase.

Research Corner - Body Weight Dip

Body Weight DipIntroductionThe dip is a bodyweight exercise usually performed using parallel bars. There are numerous ways to vary the intensity of this exercise. If you are a very strong exerciser you may strap a weight around your waist to make this movement more challenging. If you want a less demanding variation utilize the bench dip. Or select a machine to perform seated dips or another type of device that actually helps counterbalance some of your bodyweight to make dips easier. Whichever type of dip you perform, the muscles worked in this eff ective upper body exercise are the same. Muscles such as the Pectoralis Major are the two large muscles of the chest. Tricep Brachii, the group of muscles on the back of the upper arm. The Triceps are essential to the pushing motion of the arms. Triceps make up about two-thirds of the muscle mass of the upper arms. Posterior Deltoid is located on the back of the shoulder and plays a major role in maximizing the size and shape of your shoulders. The purpose of the muscle is primarily transverse extensions, meaning movement of the arm horizontally away from the chest. Anterior Deltoid is located on the front of the shoulder and plays a major role in Flexion, horizontal adduction and internal rotation of glenohumeral joint. The Trapezius is a “large, fl at, triangular sheet of muscle. It lays over your middle back, upper back and neck. Highlighted below are the muscles used during the body weight dip (see Figure 1).

Figure 1: Muscles involved in the Body Weight Dip. A: Posterior Deltoid and Anterior Deltoid, B: Pectoralis Major, C: Tricep Brachii, and D: Trapezius (retrieved Wikipedia).

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A B C D

A B

Research Corner - Body Weight Dip

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Table 1: Greatest muscle activation (EMG) during body weight dips.

Muscle ActivationSchanke (2012) and Melo and Cafarelli (1995-1995), reported the electromyographic (EMG) activation of diff erent muscles during the body weight dip (See Table 1). As can be observed from Table 1 certain muscle groups resulted in greater activation during the dip. The main fi ndings of these studies were that the Tricep Brachii and Pectoralis Major produced the greatest muscle activation (85 to 88% - maximum voluntary isometric contraction - MVIC). Signifi cantly less EMG activation was associated with the Anterior Deltoid (39.2% MVIC), Posterior Deltoid (20.6%MVIC) and Trapezius (10 to 39% MVIC).

Pectoralis Posterior Anterior Tricep Trapezius Major Deltoid Deltoid Brachii

MVIC% 85 21 39 88 10

*MVIC = Maximal voluntary contractions

ReferencesDeLuca, Fj., R.S. LeFever, M.P. McCue, and A.P. Xenakis. (1982), “Behavior of human motor units in diff erent muscles during lineally varying contractions” Journal Physiology (Lond), 329:113-128.

Gentil P, Oliveira E, Junior V, Carmo J, Bottaro M. Eff ects of exercise order on upper-body muscle activation and exercise performance. Journal of Strength and Conditioning Research. 2007;21(4):1082-1086.

Kamen, G. and Garbriel, D. (2010). Essentials of Electromyography. Champaign, IL: Human Kinetics.

Kobayashi Matsui, H. (1983), “Analysis of myoelectric signals during dynamic and isometric contraction.” Electromyog Clin Neurophysiol, 26, 147-160.

Melo, G.L. and E. Cafarelli. (1994-95), Exercise Physiology Laboratory Manual, 25.

Moritani, T. and H.A. deVries. (1987), “Re-examination of the relationship between the surface integrated electromyogram (IEMG) and force of isometric contraction.” American Journal of Physiological Medicine, 57:263-277.

Moritani, T., M. Muro, and A. Nagata. (1986), “Intramuscular and surface electromyogram changes during muscle fatigue.” Journal of Applied Physiology, 60:1179-1185.

Schanke, W.N. (2012), Electromyographical analysis of the pectoralis major muscle during various chest exercises. MS in Clinical Exercise Physiology.

Welsch, E. A., Bird, M., & Mayhew, J. L. (2005). Electromyographic activity of the pectoralis major and anterior deltoid muscles during three upper-body lifts. Journal of Strength & Conditioning Research, 19(2), 449-452.