How to Dip: 6-Week Workout Plan to Get From 0 To 5 Dips

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 core actively engaged throughout to maintain stability and prevent excessive lower-back stress.

Walk your hands out progressively further as your strength and flexibility improve.

Focus on smooth transitions between each phase of the exercise to improve coordination and body control.

Use controlled breathing, matching each movement phase to inhalation and exhalation cycles.

Perform regularly as part of your warm-up routine to optimize flexibility, mobility, and upper-body strength.

Focus on Eccentric Movement: The primary focus is on the slow lowering (eccentric) phase. Aim for 3-5 seconds of controlled lowering to maximize muscle engagement.

Core Engagement: Keep your core tight throughout the movement to maintain proper body alignment and prevent sagging hips.

Elbow Positioning: Keep your elbows close to your body or at a slight 45-degree angle. This will reduce strain on the shoulders and engage the triceps more effectively.

Controlled Movements: Don’t rush the descent. The slower the movement, the greater the benefit for building muscle strength.

Breathing: Inhale as you lower your body slowly, and exhale as you reset to the starting position.

Core Engagement: Keep your core tight throughout the movement to avoid letting your lower back sag or your hips rise too high. This ensures proper body alignment.

Elbow Positioning: Keep your elbows close to your body (around 45 degrees) to reduce shoulder strain and engage the triceps more effectively.

Controlled Descent: Lower yourself slowly to maximize muscle engagement and avoid rushing through the reps.

Body Alignment: Ensure that your body stays in a straight line from head to heels, maintaining tension in your core and glutes to prevent sagging.

Breathing: Inhale as you lower your body, and exhale as you push back up. Controlled breathing helps stabilize your core and improve endurance.

Maintain external rotation of the rings (turn them slightly outward) to engage the shoulders properly.

Keep a tight core to prevent unnecessary movement.

Start with short holds (5-10 seconds) and progressively increase your time.

Use a controlled entry and exit to prevent unnecessary strain.

Keep the rings close to your body for better control.

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.

Maintain a Strong Arch: Focus on keeping your chest and legs lifted off the ground throughout the movement. Your body should remain in a solid arch shape, with tension in your back, glutes, and shoulders.

Engage Your Core: Although this exercise primarily targets the posterior chain, keeping your core engaged will help stabilize your body and maintain balance during the rocking motion.

Controlled Movement: Avoid jerking or using momentum. The rocking should be slow and controlled, driven by muscle engagement rather than swinging

Breathing: Breathe steadily throughout the movement. Exhale as you rock forward and inhale as you rock backward. This will help you maintain control and endurance.

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 core tight to stabilize your spine and prevent over-rotation.

Pump your arms naturally—elbows bent and driving in sync with your legs.

Look straight ahead rather than down to keep posture aligned.

Use a metronome or playlist with a steady beat to maintain tempo.

Start slow to warm up and ramp up intensity gradually.

Train barefoot or in minimalist shoes (on soft flooring) to improve foot strength and awareness.

Core Engagement: Keep your core tight to prevent your hips from sagging or rising too high. This ensures proper body alignment and protects your lower back.

Hand Placement: Your hands should be placed directly under your shoulders. Adjust the width based on comfort, but ensure that your elbows don’t flare out too much.

Body Positioning: Ensure that your body forms a straight line from your head to your heels throughout the exercise. Engage your glutes and quads to maintain this alignment.

Controlled Movement: Lower yourself slowly to engage your muscles fully and avoid rushing through the reps.

Breathing: Inhale as you lower yourself and exhale as you push back up. Proper breathing helps maintain strength and stability.

Fluid Movements: Focus on making the movement smooth and continuous, transitioning seamlessly from the downward dog to upward dog and back.

Hand and Elbow Positioning: Keep your hands firmly planted and your elbows close to your body during the dive to engage your triceps and reduce strain on your shoulders.

Core Engagement: Keep your core tight throughout the movement to protect your lower back and maintain control.

Controlled Breathing: Inhale as you dive forward and exhale as you push your chest up and return to the downward dog position.

Flexibility: If you find it difficult to move smoothly through the range of motion, work on improving your shoulder and hip flexibility over time.

Keep your arms completely straight throughout the movement.

Focus on slow, controlled repetitions rather than fast, uncontrolled movements.

Actively think about pressing the shoulders down as far as possible in each rep.

Brace your core to minimize excessive movement.

Gradually increase reps and sets as your strength improves.

Secure Band Position: Ensure the band is securely anchored under your feet and doesn’t slip during the exercise.

Keep Elbows Pointed Up: Avoid letting your elbows drift outward; keep them close to your head to target the triceps effectively.

Engage the Core: Maintain core engagement to prevent arching your back as you press the band overhead.

Controlled Movement: Focus on a slow, controlled motion, especially when lowering the band, to keep the triceps under tension.

Breathe Steadily: Exhale as you extend your arms up, and inhale as you lower them back down, maintaining a steady rhythm and control.

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.

Straight Body Line: Ensure your body forms a straight line from your head to your heels. Avoid raising or lowering your hips too much, as this can compromise form.

Core Engagement: Keep your core muscles tight throughout the entire exercise. This helps stabilize your spine and prevents your hips from sagging or arching.

Elbow Positioning: Your elbows should be directly under your shoulders, creating a strong base of support. This will also help engage your shoulders and reduce strain.

Steady Breathing: Focus on controlled, deep breaths. Inhale through your nose and exhale through your mouth, which helps stabilize your core and manage endurance.

Avoid Tension in the Neck: Keep your neck neutral by looking down at the floor to prevent any tension or strain in the neck.

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).

Core Engagement: Keep your core engaged throughout the movement to stabilize your torso and prevent your hips from swaying.

Minimize Hip Movement: The primary focus of this exercise is to keep your hips and torso as stable as possible. The shoulder tap should be the only movement.

Controlled Movement: Perform each tap slowly and with control. Avoid rushing through the exercise, as this can lead to instability and reduce its effectiveness.

Breathing: Exhale as you lift your hand to tap your shoulder and inhale as you return to the quadruped position. Steady breathing helps maintain focus and stability.

Hand and Knee Alignment: Ensure your hands are directly under your shoulders and your knees remain close to the floor throughout the exercise to maintain proper form.

Maintain smooth, steady breathing, inhaling as you lower and exhaling as you press upward.

Gradually increase your range of motion over time as spinal flexibility improves.

Keep your palms evenly pressed into the floor to avoid uneven shoulder activation.

Engage your core and lightly activate your glutes to prevent excessive lower-back arching.

Start slowly, emphasizing quality over quantity or speed.

Elbow Positioning: Keep your elbows close to your body throughout the movement to emphasize the triceps. Flaring the elbows out will reduce the focus on the triceps and increase shoulder strain.

Hand Placement: Make sure your hands form a firm diamond shape, but adjust them slightly outward if you experience wrist discomfort.

Core Engagement: Maintain a tight core and straight body line to prevent sagging hips or arched lower back.

Controlled Movements: Perform the exercise slowly and with control, especially during the lowering phase, to maximize muscle engagement.

Breathing: Inhale as you lower your body, and exhale as you push back up.

Choose a band with just enough assistance—not too strong, not too weak.

Control your descent for at least 3-5 seconds to build eccentric strength.

Keep your body tight and avoid excessive movement to maintain stability.

Keep the rings close to your torso throughout the movement.

Gradually decrease band assistance as you gain strength.

Focus on a full range of motion—avoid stopping too high in the dip.

Engage your core to prevent swinging or loss of balance.

Keep your chest lifted and shoulder blades squeezed back.

Move slowly and with control, especially during the lowering phase.

Stop when your upper arms are parallel to the ground—deeper is not better.

Try squeezing your triceps at the top of each rep for a stronger contraction.

Warm up the shoulders and triceps before performing high-rep or weighted variations.

Place a weight plate or dumbbell on your lap for added challenge (advanced).

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.

Straight Body Line: Ensure your body forms a straight line from your head to your heels. Avoid raising or lowering your hips too much, as this can compromise form.

Core Engagement: Keep your core muscles tight throughout the entire exercise. This helps stabilize your spine and prevents your hips from sagging or arching.

Elbow Positioning: Your elbows should be directly under your shoulders, creating a strong base of support. This will also help engage your shoulders and reduce strain.

Steady Breathing: Focus on controlled, deep breaths. Inhale through your nose and exhale through your mouth, which helps stabilize your core and manage endurance.

Avoid Tension in the Neck: Keep your neck neutral by looking down at the floor to prevent any tension or strain in the neck.

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.

Full Body Control: Engage your core and glutes to maintain a straight line from your head to your heels during both the lowering and lifting phases.

Elbow Positioning: Keep your elbows close to your body to reduce shoulder strain and to focus on the triceps and chest.

Hand Release Focus: Ensure you fully lift your hands off the ground at the bottom of each rep to reset and engage the muscles from the start of each push-up.

Breathing: Inhale as you lower yourself, and exhale as you push back up. Controlled breathing helps maintain stability and power throughout the movement.

Consistent Tempo: Perform the movement slowly and with control, focusing on the full range of motion rather than rushing through the reps.

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.

Choose a band with just enough assistance—not too strong, not too weak.

Control your descent for at least 3-5 seconds to build eccentric strength.

Keep your body tight and avoid excessive movement to maintain stability.

Keep the rings close to your torso throughout the movement.

Gradually decrease band assistance as you gain strength.

Focus on a full range of motion—avoid stopping too high in the dip.

Engage your core to prevent swinging or loss of balance.

Maintain a Strong Arch: Focus on keeping your chest and legs lifted off the ground throughout the movement. Your body should remain in a solid arch shape, with tension in your back, glutes, and shoulders.

Engage Your Core: Although this exercise primarily targets the posterior chain, keeping your core engaged will help stabilize your body and maintain balance during the rocking motion.

Controlled Movement: Avoid jerking or using momentum. The rocking should be slow and controlled, driven by muscle engagement rather than swinging

Breathing: Breathe steadily throughout the movement. Exhale as you rock forward and inhale as you rock backward. This will help you maintain control and endurance.

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.

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 core tight to stabilize your spine and prevent over-rotation.

Pump your arms naturally—elbows bent and driving in sync with your legs.

Look straight ahead rather than down to keep posture aligned.

Use a metronome or playlist with a steady beat to maintain tempo.

Start slow to warm up and ramp up intensity gradually.

Train barefoot or in minimalist shoes (on soft flooring) to improve foot strength and awareness.

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.

Aim for a 3-5 second descent per repetition for maximum strength gains.

Maintain external rotation of the rings (slight outward turn) to protect the shoulders.

Focus on quality over quantity—4-6 well-controlled reps are better than 10 rushed ones.

Keep the core tight and legs slightly in front to prevent excessive swinging.

If full range of motion is difficult, use foot assistance or perform partial negatives before progressing.

Gradually work toward slower descents as you gain strength.

Focus on Elbow Positioning: Keep your elbows close to your body during the movement to target the triceps more effectively and reduce strain on the shoulders.

Start with a Slight Angle: If you’re new to diamond face push-ups, start with a slight forward angle, gradually increasing the difficulty as you build strength.

Control the Descent: Perform the lowering phase slowly and with control to maximize muscle engagement in the triceps and shoulders.

Breathing: Inhale as you lower your face toward your hands, and exhale as you push back up. Proper breathing will help you maintain stability and power.

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.

Straight Body Line: Ensure your body forms a straight line from your head to your heels. Avoid raising or lowering your hips too much, as this can compromise form.

Core Engagement: Keep your core muscles tight throughout the entire exercise. This helps stabilize your spine and prevents your hips from sagging or arching.

Elbow Positioning: Your elbows should be directly under your shoulders, creating a strong base of support. This will also help engage your shoulders and reduce strain.

Steady Breathing: Focus on controlled, deep breaths. Inhale through your nose and exhale through your mouth, which helps stabilize your core and manage endurance.

Avoid Tension in the Neck: Keep your neck neutral by looking down at the floor to prevent any tension or strain in the neck.

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).

Core Engagement: Keep your core engaged throughout the movement to stabilize your torso and prevent your hips from swaying.

Minimize Hip Movement: The primary focus of this exercise is to keep your hips and torso as stable as possible. The shoulder tap should be the only movement.

Controlled Movement: Perform each tap slowly and with control. Avoid rushing through the exercise, as this can lead to instability and reduce its effectiveness.

Breathing: Exhale as you lift your hand to tap your shoulder and inhale as you return to the quadruped position. Steady breathing helps maintain focus and stability.

Hand and Knee Alignment: Ensure your hands are directly under your shoulders and your knees remain close to the floor throughout the exercise to maintain proper form.

Position the Band Securely: Make sure the band is positioned across your upper back, so it won’t slip or move during the exercise.

Engage the Core: Keep your core tight to prevent your hips from sagging, which maintains a straight body line.

Controlled Movements: Perform the exercise slowly and with control, especially when lowering your body to the ground.

Avoid Flaring Elbows: Keep your elbows at a 45-degree angle to your body to protect your shoulders and engage the chest effectively.

Breathing: Inhale as you lower down, and exhale as you press back up, maintaining a steady rhythm and focus.

Smooth Transitions: Focus on making the transition from the downward dog to upward dog and back as smooth as possible. Avoid jerky movements.

Elbow Positioning: Keep your elbows close to your body during the descent to engage the triceps and protect the shoulders from strain.

Core Engagement: Keep your core tight throughout the movement to protect your lower back and maintain proper form.

Breathing Control: Inhale as you sweep your body down and forward, and exhale as you push back into the downward dog position.

Flexibility: Work on flexibility, especially in the shoulders, chest, and hips, as the movement requires a good range of motion in these areas.

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.

Keep elbows in a fixed position—only the forearms should move.

Start with partial range of motion if full reps feel too difficult.

Engage your abs and glutes like a moving plank to maintain body tension.

Slow the eccentric (lowering) phase to increase triceps activation.

Use a wall, towel, or mat to stabilize the parallette if needed.

Perform after push-ups or dips to isolate and burn out the triceps.

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.

Keep your core tight during the plank and push-up to protect your back.

Land softly with bent knees to absorb shock during the jump.

Exhale during the jump to maintain rhythm and breathing control.

Warm up your wrists and shoulders—burpees place repeated impact on them.

Set a tempo or use a timer to pace your reps and avoid burnout too early.

Scale volume appropriately—burpees are deceptively demanding and fatigue builds fast.

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.

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 core tight to stabilize your spine and prevent over-rotation.

Pump your arms naturally—elbows bent and driving in sync with your legs.

Look straight ahead rather than down to keep posture aligned.

Use a metronome or playlist with a steady beat to maintain tempo.

Start slow to warm up and ramp up intensity gradually.

Train barefoot or in minimalist shoes (on soft flooring) to improve foot strength and awareness.

Position the Band Securely: Make sure the band is positioned across your upper back, so it won’t slip or move during the exercise.

Engage the Core: Keep your core tight to prevent your hips from sagging, which maintains a straight body line.

Controlled Movements: Perform the exercise slowly and with control, especially when lowering your body to the ground.

Avoid Flaring Elbows: Keep your elbows at a 45-degree angle to your body to protect your shoulders and engage the chest effectively.

Breathing: Inhale as you lower down, and exhale as you press back up, maintaining a steady rhythm and focus.

Smooth Transitions: Focus on making the transition from the downward dog to upward dog and back as smooth as possible. Avoid jerky movements.

Elbow Positioning: Keep your elbows close to your body during the descent to engage the triceps and protect the shoulders from strain.

Core Engagement: Keep your core tight throughout the movement to protect your lower back and maintain proper form.

Breathing Control: Inhale as you sweep your body down and forward, and exhale as you push back into the downward dog position.

Flexibility: Work on flexibility, especially in the shoulders, chest, and hips, as the movement requires a good range of motion in these areas.

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.

Keep elbows in a fixed position—only the forearms should move.

Start with partial range of motion if full reps feel too difficult.

Engage your abs and glutes like a moving plank to maintain body tension.

Slow the eccentric (lowering) phase to increase triceps activation.

Use a wall, towel, or mat to stabilize the parallette if needed.

Perform after push-ups or dips to isolate and burn out the triceps.

Keep your chest lifted and shoulder blades squeezed back.

Move slowly and with control, especially during the lowering phase.

Stop when your upper arms are parallel to the ground—deeper is not better.

Try squeezing your triceps at the top of each rep for a stronger contraction.

Warm up the shoulders and triceps before performing high-rep or weighted variations.

Place a weight plate or dumbbell on your lap for added challenge (advanced).

Keep your core tight during the plank and push-up to protect your back.

Land softly with bent knees to absorb shock during the jump.

Exhale during the jump to maintain rhythm and breathing control.

Warm up your wrists and shoulders—burpees place repeated impact on them.

Set a tempo or use a timer to pace your reps and avoid burnout too early.

Scale volume appropriately—burpees are deceptively demanding and fatigue builds fast.

Straight Body Line: Ensure your body forms a straight line from your head to your heels. Avoid raising or lowering your hips too much, as this can compromise form.

Core Engagement: Keep your core muscles tight throughout the entire exercise. This helps stabilize your spine and prevents your hips from sagging or arching.

Elbow Positioning: Your elbows should be directly under your shoulders, creating a strong base of support. This will also help engage your shoulders and reduce strain.

Steady Breathing: Focus on controlled, deep breaths. Inhale through your nose and exhale through your mouth, which helps stabilize your core and manage endurance.

Avoid Tension in the Neck: Keep your neck neutral by looking down at the floor to prevent any tension or strain in the neck.

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 core actively engaged throughout to maintain stability and prevent excessive lower-back stress.

Walk your hands out progressively further as your strength and flexibility improve.

Focus on smooth transitions between each phase of the exercise to improve coordination and body control.

Use controlled breathing, matching each movement phase to inhalation and exhalation cycles.

Perform regularly as part of your warm-up routine to optimize flexibility, mobility, and upper-body strength.

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.

Keep your hips high and stacked over your shoulders to maximize vertical pressing mechanics.

Slow down the eccentric (lowering) phase, aiming for at least 3-5 seconds per repetition.

Maintain external rotation at the shoulders, actively pressing into the parallettes for better stability.

Engage your core throughout the entire movement to avoid unnecessary swinging or instability.

Gradually increase the elevation height of your feet as strength improves.

Pause at the bottom for 1-2 seconds to enhance strength development and improve control.

Aim to fully press your head through your arms at the top position, achieving proper overhead alignment.

Aim for a 3-5 second descent per repetition for maximum strength gains.

Maintain external rotation of the rings (slight outward turn) to protect the shoulders.

Focus on quality over quantity—4-6 well-controlled reps are better than 10 rushed ones.

Keep the core tight and legs slightly in front to prevent excessive swinging.

If full range of motion is difficult, use foot assistance or perform partial negatives before progressing.

Gradually work toward slower descents as you gain strength.

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.

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.

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.

Position the Band Securely: Make sure the band is positioned across your upper back, so it won’t slip or move during the exercise.

Engage the Core: Keep your core tight to prevent your hips from sagging, which maintains a straight body line.

Controlled Movements: Perform the exercise slowly and with control, especially when lowering your body to the ground.

Avoid Flaring Elbows: Keep your elbows at a 45-degree angle to your body to protect your shoulders and engage the chest effectively.

Breathing: Inhale as you lower down, and exhale as you press back up, maintaining a steady rhythm and focus.

Elbow Positioning: Keep your elbows close to your body throughout the movement to emphasize the triceps. Flaring the elbows out will reduce the focus on the triceps and increase shoulder strain.

Hand Placement: Make sure your hands form a firm diamond shape, but adjust them slightly outward if you experience wrist discomfort.

Core Engagement: Maintain a tight core and straight body line to prevent sagging hips or arched lower back.

Controlled Movements: Perform the exercise slowly and with control, especially during the lowering phase, to maximize muscle engagement.

Breathing: Inhale as you lower your body, and exhale as you push back 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.

Keep elbows in a fixed position—only the forearms should move.

Start with partial range of motion if full reps feel too difficult.

Engage your abs and glutes like a moving plank to maintain body tension.

Slow the eccentric (lowering) phase to increase triceps activation.

Use a wall, towel, or mat to stabilize the parallette if needed.

Perform after push-ups or dips to isolate and burn out the triceps.

Focus on Elbow Positioning: Keep your elbows close to your body during the movement to target the triceps more effectively and reduce strain on the shoulders.

Start with a Slight Angle: If you’re new to diamond face push-ups, start with a slight forward angle, gradually increasing the difficulty as you build strength.

Control the Descent: Perform the lowering phase slowly and with control to maximize muscle engagement in the triceps and shoulders.

Breathing: Inhale as you lower your face toward your hands, and exhale as you push back up. Proper breathing will help you maintain stability and power.

Maintain a Strong Arch: Focus on keeping your chest and legs lifted off the ground throughout the movement. Your body should remain in a solid arch shape, with tension in your back, glutes, and shoulders.

Engage Your Core: Although this exercise primarily targets the posterior chain, keeping your core engaged will help stabilize your body and maintain balance during the rocking motion.

Controlled Movement: Avoid jerking or using momentum. The rocking should be slow and controlled, driven by muscle engagement rather than swinging

Breathing: Breathe steadily throughout the movement. Exhale as you rock forward and inhale as you rock backward. This will help you maintain control and endurance.