Dips 90 degree or full ROM? Why not both!
- smartsfitness33
- Mar 16, 2025
- 2 min read
The dip is an incredible muscle-building exercise because it effectively targets the chest, triceps, and shoulders while also engaging the core and upper back for stability. Here’s why it’s a staple for strength and hypertrophy:
Why Dips Are Great for Muscle Growth
Compound Movement: Works multiple muscle groups, allowing for efficient training and greater overall strength gains.
Scalable Resistance: Can be done with bodyweight, added weight (for strength), or assistance (for beginners).
Deep Stretch for Growth: The bottom position stretches the chest and triceps under load, which promotes muscle fiber activation and hypertrophy.
Carryover to Pressing Strength: Improves performance in bench press, overhead press, and even planche progressions.
Joint Health & Stability: Strengthens the stabilizing muscles in the shoulders, improving resilience and reducing injury risk.
Heavy 90-Degree Reps vs. Lighter Full ROM Reps
Heavy 90-Degree Reps (Partial ROM, Weighted Dips)
Allows you to load heavier while staying in a mechanically strong position.
Focuses on triceps and upper chest overload, building pressing power.
Reduces excessive shoulder strain if you lack mobility or experience discomfort at the bottom.
Great for progressive overload, as adding weight is easier when avoiding deep stretch positions.
Lighter Full ROM Reps (Deep Stretch, Bodyweight/Light Weight)
Maximizes muscle fiber recruitment by working through a full stretch and contraction.
Enhances joint mobility and tendon resilience, reducing injury risk.
Provides a greater mind-muscle connection, especially for chest and triceps engagement.
Works well for metabolic stress and endurance, aiding overall hypertrophy.
How to Use Both in Your Program
Strength Focus: Start with heavy weighted 90-degree dips for low reps (4-8) to build pressing power.
Hypertrophy Focus: Follow up with lighter, full ROM dips for higher reps (10-15) to maximize muscle growth.
Joint Health & Recovery: Use slow eccentric full ROM dips on lighter days to reinforce mobility and tendon strength.
By combining both variations, you get the best of strength and hypertrophy, ensuring long-term progress and injury prevention.
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