Dip

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Technique

  • exhale when pushing

Progession

  • lockout in high position. 99% extension. External rotation of shoulders. Eric Flag recommends to hold 45s in total with the goal of being able to hold 30s
  • alterntative: build more strenght with pushups before going to dips
  • assisted dips with elastic bands. Progress to lighter bands or longer bands. Progress to 8-12 repetitions
  • excentric dips, aka negative dips with touching the ground (e.g. 5-10 seconds for 3-6 repetitions)
  • weighted dips
  • dips on rings

General information

Ring dips

Links