Scapula Dips
Seated on a bench edge with straight arms on the bench, push the shoulders down to lift the body a little, then let them rise; the elbows never bend.
How to do it
Setup
Seated at the bench edge, hands beside the hips gripping the edge, arms straight, shoulders relaxed up.
Steps
- Press the shoulders down away from the ears – the body rises slightly.
- Hold the low shoulders for a beat.
- Let the shoulders rise back toward the ears slowly.
Common mistakes
Bending the elbows to dip: the arms stay locked; the shoulder blades do the work. Sinking until the shoulders jam into the ears: let them rise only to a comfortable height. Rushing: slow, full presses down, felt below the shoulder blades.
Breathing
Exhale pressing down, inhale releasing.
