Name: Playbook - Women’s Calisthenics - Dip Workout
Uploaded: 2022-05-28T19:09:44.431Z
Duration: 15 min
Description: Dip Workout

These dip exercises will help build strength and muscle mass in your chest, triceps, shoulders, and back. Add them to your strength training routine every two or three days for best results. Be sure to allow for enough rest between sessions so your muscles can fully recover

Use resistance bands for assistance as needed.

The shoulder mobility stretching is also recommended before this workout.

Starting in the front support position on top of the bar in a hollow body. With both hands on the bar slightly further than the width of your hips, hold onto the bar with a pronated grip. The more narrow your grip, the harder the exercise will be as it focuses more on the triceps, whereas a wider grip targets the chest.

As you unlock your elbows and begin to lower yourself, lean slightly over the bar and lower until your forearms are almost parallel with the floor. Your legs may come forward (forming a slight “C” shape with your body) to assist with balance.

Aim to touch your chest to the bar for a full range of motion before returning to the top.

Focus on inhaling on the downward motion and inhaling on the way up.

Keep your glutes activated and point your toes forward with your legs pressed together

Straight Bar Dips

This challenging dip variation starts in a reverse front support with a pronated or supinated grip. With your legs behind you begin lower with control until your elbows reach 90 degrees. Allow your chest to stay open and engage your shoulders and upper back to return back to the reverse front support. 

It is important to warm up your shoulders before this exercise. Please see the shoulder stretching exercises.

Korean Dips

Starting in the front support position on top of the bar in a hollow body. With both hands on the bar slightly further than the width of your hips, hold onto the bar with a supinated grip. The more narrow your grip, the harder the exercise will be as it focuses more on the triceps, whereas a wider grip targets the chest.

As you unlock your elbows and begin to lower yourself, lean slightly over the bar and lower until your forearms are almost parallel with the floor. Your legs may come forward (forming a slight “C” shape with your body) to assist with balance.

Aim to touch your chest to the bar for a full range of motion before returning to the top.

Focus on inhaling on the downward motion and inhaling on the way up.

Keep your glutes activated and point your toes forward with your legs pressed together

Supinated Straight Bar Dips

Grasp the parallel bars and hop up so your arms are straight. Lean forward at about a 45-degree angle, bend at the waist so your legs are vertical and pull your toes up toward your shins. Pull your shoulders down and back. Maintain this body position throughout the exercise.

Slowly bend your elbows to lower your body into the Dip until your upper arms are about parallel to the ground. Keep your elbows tight to your body.

Straighten your arms to drive your body up to the starting position.

Use resistance band for assistance as needed

Dip Workout

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