Technique
- Start by doing a normal Dip on Parallel bars or a Dip station.
- When reaching the bottom position, lean back until your forearms rest on the bars.
- Then push back into the bottom dip position, and push yourself back up into the starting position.
Form tips
- Good Shoulder extension backward flexibility is necessary to reach a deep dip position and be able to transition to the forearms support.
- Let your legs extend forward as you lean back on your forearms; bringing them in when you flip back into the bottom dip position will help with the transition.
Muscles
Strength
Primary
- Triceps
Secondary
- Forearms
- Shoulders
- Chest
- Back
- Serratus anterior
- Biceps
Individual muscles
Individual muscles
- Triceps brachii (long head)
- Triceps brachii (medial head)
- Triceps brachii (lateral head)
- Anterior deltoid
- Pectoralis major (clavicular head)
- Lower trapezius
- Serratus anterior
- Latissimus dorsi
- Pectoralis minor
Equipment
Appears in
Calisthenics skills
Joint movements
Elbowextension
trains stretches
Regressions
Dip
Intermediate
View Similar Exercises
View Similar Exercises
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Rotating dip
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Assisted dip
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Dip eccentric
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