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Dip

How to perform correctly: CHEST should bear the load

Push your chest forward, ahead of shoulders

but not too far

Body in anterior aka tilted forward position

KEEP it that way, do not:

• Sink into the dip
• straighten/verticalize your torso when at the top
• have rounded shoulders pointing forward => bad

when adding additional loads, don't lean too far forward

it is basically a suspended pushup

take away focus on arms, chest should bear the load

emphasize FULL range of motion

LOCKOUT elbow at the top

maintain consistency

wide or narrow gripi, diagonal or straight: depends on your body

• diagonal can decrease load on elbows & shoulders

DO not:

use momentum, kipping

dip at all if you have rotary cuff problems

more tips:

Rip:

https://www.youtube.com/watch?v=jMbLfZly08U

AthleanX:

https://www.youtube.com/watch?v=vi1-BOcj3cQ

Some other dude:

https://www.youtube.com/watch?v=7fWXAyn-sn0

Incorrect dip can lead to injury

- shoulders!

- watch for elbow or shoulder irritation

Equipment

Dip station

Dip attachment on rack

in a powercage: see Rips video

• put 2 bars on the spotters, eg your barbell and a pipe, or 2 pipes
• grab the 2 bars, this is your dip station

attach gymnastic rings to the pullup bar/top of the rack

CAREFUL with shoulders!

use 2 chairs