Скачать или смотреть 8 Tips to FIX Your Weighted Dip Form & Prevent Injuries!! Chaos Band Dips

10 Advanced Dips. My FREE ebook MOVEMENT REDEFINED Fundamentals explains all of my training methods link bio. https://www.advancedhumanperformance....

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Here are 10 very advanced dip variations I showcase alongside my awesome client & NPC figure athlete Leslie Petch and personal trainer Rami Bagdadi.

Dips are great for building functional strength & muscle mass in the chest, shoulders, triceps, & lats. Unfortunately most folks use faulty mechanics thereby negating many of the benefits. Additionally dips can be one of the worst exercises for upper body tissue & joint health but they can also be one of the best. The difference lies in technique & form.

8 Tips for proper dip form.

1.Hinge over at the hips to create a very steep incline position. You do NOT want to stay upright. Even if your goal is to target the triceps more, staying overly upright simply represents dysfunctional & flawed biomechanics with improper positioning & joint centration.

2.You should feel like you’re in a bent over row and/or pushup position since you’ll be so bent over. This allows the shoulders to pack & create optimal glenohumeral joint mechanics & shoulder packing. It also helps you engage the lats.

3.Hollow your core like a gymnast by pulling your stomach in & back as hard as possible. This is also key for the hip hinge as it helps pull the hips up and back. Get as tall & over the bars/hands as possible rather than sagging behind them.

4. Dorsiflex feet & ankles. This helps elongate the spine & create irradiation & concurrent activation potentiation while eliminating energy leaks.

5. Aim for perfect posture.

6. Maintain maximal full body tension from head to toe.

7. Tuck your elbows in to engage the lats. This should occur naturally form having perfect posture with the shoulders pulled down & back + hinged over position.

8. Aim for 90 degree joint angles for maximal muscle growth, strength, & joint health. Going deeper means less muscle activation which compromises the aforementioned benefits.

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Thousands of people around the world are switching to the 90 degree eccentric isometrics method not only because of the incredible strength & size gains but also because of the healing & restoration to pain & injuries that no other modality could resolve. The methods are working and God gets all the glory!!

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Read more about my training methods in my FREE ebook MOVEMENT REDEFINED Fundamentals link bio.


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Learn more about these training methods in my Right Angle Podcast on YouTube & Spotify. Link bio.

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Read more about proper dip form in article at copy paste https://www.advancedhumanperformance.... .

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The 10 Variations.

1.Chaos Band Dips.

2. Longitudinal Trap Bar Dips.

3. Offset Angled Dips.

4. BANA 2:1 Eccentric Overload Dips (up with 2 down with 1).

5. Band Resisted Dips

6. Knuckled Dips.

7. Band Ring Style Dips handles Vector athlete code AHP20.

8. Single Arm Machine Dips.

9. Ledge Dips.

10. Ring Dips.

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