Perfect Dips

Simonster Strength

exercises

• parallel bars dip

notes

• Trains pecs, biceps, anterior delts.
• Primarily shoulder flexion and elbow extension.
• Some shoulder adduction.
• Hands roughly shoulder-width apart, arms straight.
• Push tall through soulder blades.
• Lean slightly on descent. Reduces stress on shoulders.
• Until shoulders level with or lower than elbows.
• Can let hips bend. But reduces planche-like difficulty.
• Below the elbows can yield more growth, but stretch still fine at level. More stressful to shoulders.
• Only lower as far as you feel comfortable.
• Keep depth consistent.
• Occasionally does deeper with less weight for variety.
• Can cross legs for full range of motion safely. Doesn’t cause symmetry problems.
• Can vary hand width. Wider involves more shoulder adduction.
• Try to keep forearms approximately vertical.
• Planche- and 90-degree pushups require keeping the elbows in.
• Should retraction and protraction at the bottom both fine.
• He doesn’t even think about shoulder position.
• Needn’t obsess over head position. No load or force transfer through neck from movement.
• To make easier, add band under knees.
• Can load with weight belt or bands, paused reps, straight body.