Push 19: Bottom of the Dip Strength Builder with Core EMOM Workout

Perform this routine before every handstand or push workout.

Use a soft mat or towel if your wrists are sensitive to hard surfaces.

Pair with scapular and shoulder prep for a complete upper-body warm-up.

Spread your fingers during each drill to distribute load.

Gradually increase range and pressure over weeks, not in one session.

Focus on Shoulder Blade Movement: The goal of this exercise is to isolate the movement of the scapula. Ensure your elbows remain locked and focus on squeezing and spreading your shoulder blades.

Core Engagement: Keep your core and glutes engaged to maintain proper body alignment and avoid unwanted movement in the hips or lower back.

Controlled Movements: Perform the exercise slowly and with control to fully engage the muscles of the shoulder girdle and prevent injury.

Breathing: Inhale as you retract your scapula (lowering your chest) and exhale as you protract your scapula (pushing through your hands and rounding your back).

Keep your movements light and bouncy, not stiff or stompy.

Maintain a steady breathing rhythm, especially in longer sets.

Engage your core to support posture and absorb shock.

Land on the balls of your feet and roll through the foot gently to protect your knees.

Scale the speed based on your fitness goal—slower for warm-up, faster for conditioning.

Stay relaxed in the shoulders and arms, avoiding unnecessary tension.

Body Alignment: Keep your body in a straight line from head to heels. Engage your core and glutes to prevent your hips from dropping or rising.

Hand Placement: Your hands should be positioned just outside of shoulder-width for optimal stability. Moving them closer or wider will target different muscles.

Elbow Positioning: Keep your elbows at about a 45-degree angle from your body, not flaring out too far to avoid shoulder strain.

Breathing: Inhale as you lower yourself, and exhale as you push back up. Controlled breathing improves strength and endurance.

Controlled Movements: Lower yourself slowly to build strength, then push back up with a smooth, steady motion.

Focus on the Tripod Position: Always ensure the head lowers between the hands to form the correct triangle shape.

Keep Hips High: The higher the hips, the more vertical the pressing angle, making the exercise more effective.

Press the Head Through at the Top: This ensures full range of motion and activates the shoulders completely.

Engage Your Core: Keep the abs tight to prevent an excessive arch in the lower back.

Use a Slow, Controlled Tempo: Aim for a 3-4 second descent and a strong, controlled press back up.

Gradually Increase Range of Motion: Start with shallow reps if necessary and work towards a full deep push-up.

Use Minimal Leg Assistance: The goal is to train your upper body, not rely too much on your legs.

Maintain a Hollow Body Position: Keep your core engaged and legs slightly in front of you for better control.

Move Slowly and Deliberately: 3-4 second descents and 1-2 second pauses at the bottom increase strength gains.

Keep the Rings Close to Your Body: This helps with stability and prevents excessive shoulder strain.

Practice Static Holds: Holding at the bottom or top position improves control and endurance.

Gradually Reduce Assistance: Over time, decrease the weight you place on your feet to transition toward strict dips.

Core Engagement: Focus on keeping your core engaged throughout the exercise to prevent your hips from rising or sagging.

Controlled Breathing: Breathe steadily as you alternate legs. Exhale as you drive each knee forward, and inhale as you extend each leg back.

Keep the Hips Level: Avoid letting your hips move up or down too much; maintain a level position to keep the focus on your core.

Controlled Speed: Start with a slow, controlled pace to ensure proper form, then gradually increase your speed as you feel more stable.

Hand and Shoulder Alignment: Keep your hands directly under your shoulders to ensure proper alignment and avoid putting excess strain on your wrists.

Engage Your Core Fully: Ensure your abs remain tight to maintain proper form and control throughout the movement.

Avoid Using Momentum: The rocking motion should come from controlled engagement of your core, not from swinging your arms or legs.

Press Your Lower Back Into the Floor: Keep your lower back in contact with the ground to prevent strain and maximize core engagement.

Start Slow: If you’re new to the exercise, perform small, controlled rocks and gradually increase the range of motion.

Breathe Steadily: Don’t hold your breath; steady breathing helps maintain tension and focus.

Engage your core and glutes strongly to stabilize the body and maintain straight alignment.

Practice pointing toes and flexing quads to enhance full-body tension.

Keep your gaze upward or forward rather than downward to maintain better alignment.

Use parallettes if experiencing wrist discomfort, allowing for neutral wrist positioning.

Gradually increase hold duration to improve strength, endurance, and mobility safely.