Dip eccentric

Also known as: Negative dip.

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Technique

1. Start in a Support position, with your shoulders pushed down ( Shoulder depression).
2. Slowly dip down by bending your elbows, descending with control.
3. Try to adapt the height of the bar or to place a support for your feet, to have something to step on once your reach the bottom position.

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Form tips

• How deep should you go? You dip will be considered complete by some people if your shoulders get at least as low as your elbows. There are benefits to going lower, such as increased stretch, leading to extra strength and flexibility gains, and facilitate the Rings muscle-up, but it will also increase the intensity of the exercise and possibly the risk of injury. You can progress to a deeper position over time as you get stronger in that position.

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Muscles

Individual muscles

• Anterior deltoid
• Pectoralis major (clavicular head)
• Triceps brachii (long head)
• Triceps brachii (medial head)
• Triceps brachii (lateral head)
• Lower trapezius
• Serratus anterior
• Latissimus dorsi
• Pectoralis minor

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Equipment

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Appears in

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Progressions

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Variations

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