Bench, Bar, and Ring Dips: Do Kinematics and Muscle Activity Differ?

The purpose of this study was to profile and compare the kinematics, using 3D motion capture, and muscle activation patterns, using surface electromyography (sEMG), of three common dip variations; the bench, bar, and ring dips. Thirteen experienced males performed four repetitions of each dip variation. For each participant, repetitions 2–4 were time-normalized and then averaged to produce a mean value for all kinematic and sEMG variables. The mean maximal joint angles and mean peak sEMG amplitudes were compared between each variation using a one-way ANOVA with repeated measures. Several significant differences (p < 0.05) between dip variations were observed in both kinematic and sEMG data. The bench dip predominantly targets the triceps brachii but requires greater shoulder extension range. The mean peak triceps brachii activation was 0.83 ± 0.34 mV on the bench, 1.04 ± 0.27 mV on the bar, and 1.05 ± 0.40 mV on the ring. The bar dip is an appropriate progression from the bench dip due to the higher peak muscle activations. The ring dip had similar peak activations to the bar dip, with three muscles increasing their activation intensities further. These findings have implications for practitioners prescribing the dip, particularly to exercisers with a history of shoulder pain and injury.