Push 15: Dip Progression Workout with Resistance Band

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.