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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 hip with one hand before placing it back on the bar.
Risks
  • Be careful not to miss the bar when landing back down.

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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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Progressions

e0qr

Hip-tap dip

Elite

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Regressions

e0qn

Hand-release dip

Advanced
e0qj

Russian dip

Advanced
e12k

Weighted dip

Intermediate
e0ql

Bottom dip hold

Intermediate
e034

Dip

Intermediate
e12j

Dip eccentric

Novice
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