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Technique

  1. Start in a Support position and bend your elbows to go down with control.
  2. Push back up explosively to be able to tap the side of your hips with both hands before placing them back on the bar.
Risks
  • Be careful not to miss the bar when landing.

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Muscles

Strength

Primary

  • Shoulders
  • Chest

Secondary

  • Biceps
  • Triceps
  • Back
  • Serratus anterior
  • Forearms
  • 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

Dip station
Dip station
Parallel bars
Parallel bars

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Appears in

Calisthenics skills
Joint movements
Shoulderflexion forward
trains stretches

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Regressions

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One-hand hip-tap dip

Advanced
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Hand-release dip

Advanced
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Russian dip

Advanced
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Weighted dip

Intermediate
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Dip

Intermediate
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Bottom dip hold

Intermediate
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