Isometric Dip

While this movement probably could have been listed in the chest, or arm section, I listed it in the shoulder exercises because it is technically a scapular depression. To perform this exercise correctly, start with your hands on a bench, box or step. Next, push down on your shoulders, and up on your chest until your are supporting all your bodyweight with your arms. Holding your legs parallel to the ground is optional, but is an excellent way to pull your lower abs into the set.