73 lines
3.8 KiB
Markdown
73 lines
3.8 KiB
Markdown
<https://www.reddit.com/r/bodyweightfitness/wiki/exercises/dip/>
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## General Form Cues
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- Straight or slightly hollow body. No bending at the hips!
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- Lock out the arms and depress the shoulderblades ([what does that even mean?](https://www.reddit.com/r/bodyweightfitness/wiki/kb/positioning)) at the top
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- Go as far down as you can
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- Elbows in
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## Recommended Progression
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### [**Parallel Bar Support Hold**](http://antranik.org/wp-content/uploads/2014/01/antranik-holding-support-hold-on-parallel-bars.jpg)
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- Work up to 3 sets of 1 minute holds for this progression
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- [_What if I don't have parallel bars?_](http://www.reddit.com/r/bodyweightfitness/wiki/exercises/dip#wiki_what_if_i_don.27t_have_parallel_bars.3F)
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- If you can't hold yourself up at all, consider using bands or your feet to assist you until you gain the necessary strength.
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### [**Negative Dips**](https://www.youtube.com/watch?v=T3Scqw1BbCc)
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- This exercise is only the descent. To get to the starting position you can jump or use a box or anything.
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- Lower yourself with control. Work up to 10 sec descents
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### [**Parallel Bar Dips**](https://www.youtube.com/watch?v=2z8JmcrW-As)
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- See general form cues.
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### **Weighted Dips**
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- See general form cues
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- You can do this progression in place of ring dips.
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- We recommend to add weight to parallel bar dips first instead of ring dips.
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## Alternative Progression Paths:
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After you reach 3x8 Parallel Bar dips, you can choose one of these paths if you don't want to do weighted dips:
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### Alternate Path 1:
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#### [**Ring Dips**](http://www.youtube.com/watch?v=2Vymm8nH4wM)
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- **_Prerequisite:_** 3x8 PB Dips + 60sec RTO Support Hold (from [Warmup](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/support))
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- Starting from a support position with the rings turned out, perform a dip. It's okay if the rings turn in, just make sure you turn them out at the top.
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- [_What if I don't have rings?_](http://www.reddit.com/r/bodyweightfitness/wiki/exercises/dip#wiki_what_if_i_don.27t_have_rings.3F)
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- [_What does rings turned out/RTO mean?_](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/support)
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#### [**Rings RTO Dips**](https://www.youtube.com/watch?v=WGbtrkzIiOA&t=60s)
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- Keep the rings turned out during the _entire_ dip. You will need to lean your body or pike your hips to compensate for the ring turn
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### Alternate Path 2:
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#### [**HeSPU**](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/hspu)
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---
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## Equipment
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- ## What if I don't have parallel bars?
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- You can use two chairs to do dips on. Put some weight on the seats if you're afraid of them falling over. Another option is to find a counter top that makes a 90 degree angle, and do dips in that corner. You can also try to find two tables of the same height and do dips that way. Be creative!
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- If you have rings, this will be MUCH harder, but if you build up to a solid RTO support hold _first_, you might be able to safely work negative ring dips. However, it's highly recommended you find a way to do parallel bar dips before moving to ring dips for increased safety.
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- ## What if I don't have rings?
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- Beyond parallel bar dips, there's not a whole lot of dipping you can do, except for weighted dips (which are a great exercise).
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- If you don't have rings or weights, we recommend you utilize the **[handstand pushup progression](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/HSPU) after mastering parallel bar dips.**
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## Frequently Asked Questions
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### Why no [bench dips?](http://i.imgur.com/PeZdiQ8.jpg)
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The movement pattern for bench dips is quite different due to different joint angles, which results in a very low carry over to real dips. Working on pushing strength in general with [the pushup progression](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/pushup) to meet the prerequisites will accomplish the same. |