Scapula Dips

1. Begin by sitting on the edge of a bench with your hands placed next to your hips, gripping the edge of the bench.

2. Extend your legs in front of you, placing your heels on the ground with your legs straight.

3. Straighten your arms to lift your buttocks off the bench, and sit forward so that your hips are in front of the bench.

4. Now, let your body dip slightly by allowing your shoulder blades to come together as you lower your body by bending your arms slightly.

5. Then, engage your serratus anterior by pushing through your palms and driving your shoulders down away from your ears. This action will cause your body to lift slightly by scapular protraction.

6. Your elbows should stay slightly bent throughout the movement to keep the focus on the scapular movement.

7. Pause at the top of the movement, then slowly return to the starting position by allowing your shoulder blades to retract again.

Tips: - Keep your core tight throughout the exercise to stabilize your torso. - Focus on the movement of your shoulder blades coming together and then pushing apart to ensure proper engagement of the serratus anterior. - Start with your body weight and progress by increasing the number of repetitions or sets as you become stronger.

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