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Dip Station

Suspended Dip

Suspended Dip

A.

Hoist yourself up on a dip station on your hands with your arms fully extended and torso perpendicular to the floor.

B.

Keeping your back straight and shoulders back, bend your elbows to a 90-degree angle, then press yourself up to the starting position.

Mistakes and Tips:

Keep the elbows tight to your body throughout the movement.

Squeeze your abs and glutes to help prevent your body from swaying.

Body-weight Dip

Body-weight Dip

A.

Grab the handles of a dip station and lift yourself until your arms are locked out and your body is straight up and down. Slightly bend your knees.

B.

Bend your elbows and lower your body until your upper arms are parallel to the floor.

C.

Use your chest, shoulders, and arms to power out of the bottom position and come to the starting position.

Mistakes and Tips:

Come lockout at the top of each rep.

Keep your elbows close to your body.

Incline Dip

Incline Dip

A.

Grab the handles of a dip station and lift yourself until your arms are locked out and your body is straight up and down. Slightly bend your knees

B.

Bend your elbows and lower your body until your upper arms are parallel to the floor. Allow your torso to lean forward until your chest is almost parallel with floor.

C.

Use your chest, shoulders, and arms to power out of the bottom position and come to the starting position.

Mistakes and Tips:

Come lockout at the top of each rep.

Keep your elbows close to your body.

Make sure not to tuck your knees into your chest.

Weighted Dip

Weighted Dip

A.

Attach ankle weights. Grab the handles of a dip station and lift yourself until your arms are locked out and your body is straight up and down. Slightly bend your knees.

B.

Bend your elbows and lower your body until your upper arms are parallel to the floor.

C.

Use your chest, shoulders, and arms to power out of the bottom position and come to the starting position.

Mistakes and Tips:

Come lockout at the top of each rep.

Keep your elbows close to your body.

Serratus Shrug

Serratus Shrug

A.

Lift yourself into a dip stand, holding handles on each side with arms fully extended by your sides. Support the weight of your body with your shoulders and arms.

B.

Slowly lower body a few inches by relaxing your shoulder girdle. This will resemble a shrug. Reverse the movement, pushing your shoulders away from your ears to return to the starting position.

Mistakes and Tips:

Avoid arching or rounding the back. Keep your spine long and your body straight throughout the move.

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