Dips
Choose any Three. Push Until Failure
The Yin to the Pull up Yang. Done right after a pull exercise, dips are a great way to activate your body's "pushing muscles."
DON'T FORGET TO WARMUP!!! (CLICK HERE)
chair Dips
![Picture](/uploads/8/7/6/2/8762506/7418488.jpg)
For Chair Dips, sit on the very edge of the bench or chair with your legs positioned on the floor, far out in front of you. Next, place your hands next to your hips and grab the rim of the front of the chair, keeping your palms facing away from you. TO perform the exercise, place your feet firmly on the ground, drop your bottom off of the chair, and let you arms and shoulders support you as you lower yourself down as much as possible. Once at your end range, press up with your arms and shoulders to raise your bottom back up to its original height. To change the degree of difficulty of the exercise, move your feet further away from your body and then proceed with the progression of the exercise.
Muscles groups used: Pecs, Delts, Triceps, Shoulders, Neck, Back
Standard Dip
![Picture](/uploads/8/7/6/2/8762506/6107888.jpg)
To perform the standard dip, hoist yourself up on a bar or set of bars (be it parallel bars or even a pull up bar) and lower your body so that the angle between your forearms and biceps is about 90 degrees. Push back up so that your body returns to the starting position. Variations: Lean forward to put more stress on your chest muscles. Stay straight to put more stress on your triceps and delts. Perform dip on a narrow object to build triceps, wide object to build chest
Muscles groups used: Pecs, Delts, Triceps, Shoulders, Neck, Abs, Back. Maintain a neutral head position to secure safe alignment of the spine.
Explosive Dip
![Picture](/uploads/8/7/6/2/8762506/6538446.jpg)
For the Explosive Dips, hoist yourself up on a set of bars with your feet elevated off the ground below you. Next, lower your body so that the angle between your forearms and biceps is about 90 degrees. Once at the end range of motion, explosively contract the muscles in your arm and shoulders to not only return your body to its starting position, but also elevate your body beyond the bar. The idea of the explosive dip is to generate enough force on your way up so that you propel yourself away from the object you are performing the dip on. Upon lowering, catch your body back on the bar and repeat.
Muscles groups used: Pecs, Delts, Triceps, Shoulders, Neck, Abs, Back. To protect your spine, maintain a neutral head position throughout the exercise.
Muscles groups used: Pecs, Delts, Triceps, Shoulders, Neck, Abs, Back. To protect your spine, maintain a neutral head position throughout the exercise.
Tuck Planche dip (Advanced)
![Picture](/uploads/8/7/6/2/8762506/8325632.jpg)
As one of the first progressions towards the planche, the tuck planche dip is difficult to perform, yet it bears many rewards. It is probably one of the best exercises in calisthenics to do in order to build a strong chest. To perform a tuck planche dip, get into a standard dip position and then raise your legs to your chest. Then, lean forward so that your hips are parallel to the bar and your arms are situated besides your hips. Lower your body, then push back up while bracing your core and triceps so that you do not swing backwards.
Muscles groups used: Pecs, Delts, Biceps, Triceps, Shoulders, Neck, Abs, Forearms.
Muscles groups used: Pecs, Delts, Biceps, Triceps, Shoulders, Neck, Abs, Forearms.