Push 13: Foundations of the Dip 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).

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.