Push 23: Lower and Upper Chest Workout with Dip Strength Testing

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.

Lean forward more to increase difficulty and better mimic planche mechanics.

Keep toes pointed and legs together to improve body alignment.

Use a slow eccentric phase (3-5 seconds down) to build more time under tension.

Experiment with wider and narrower parallettes placement to target different muscle engagement.

If feeling wrist discomfort, adjust grip angle slightly on the parallettes for better comfort.

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.

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.

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.

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.