Push 24: Final Dip Progression Workout with Triceps Max Reps Superset

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.

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.

Maintain external rotation of the rings (turn them slightly outward) at the top for better shoulder engagement.

Keep your core braced and legs slightly forward to minimize unnecessary movement.

Lower yourself slowly to increase control and muscle activation.

Avoid locking your elbows harshly at the top; fully extend but maintain slight tension.

Start with fewer reps and prioritize form over quantity.

If new to ring dips, master the ring support hold and ring shrugs before progressing.

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).

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.