Standards

LEVEL 1: 2 Sets of 5 Reps
LEVEL 2: 2 Sets of 10 Reps
LEVEL 3: 2 Sets of 15 Reps

Do as many as you safely can. The levels above are standards you can use to measure your progress. Rest 2-3 minutes between Sets.

Once you can complete 2 sets of 15 reps (Level 3) with GOOD FORM, you are ready to move on to a harder Dip variation.

Form Cues

• Keep your shoulders away from your ears. They might want to raise up!

• Don’t rely on the chair – you want to draw support from the chair only when necessary.

• Only lower yourself down until you feel a stretch at the shoulder to reduce the risk of injury. This exercise should not hurt!

• Your elbows don’t have to go straight behind you, but don’t let them go too far out to the side.

• Distribute your weight evenly throughout your hands.

• Use a stable base. It shouldn’t move for this exercise.

Tutorial

1. Stand in between two parallel platforms of equal height, such as a guard rail or a table, with a chair placed behind you. Place one hand on each platform with your fingers pointing forward.

2. Use your hands to support your weight. Rest your toes on the chair behind you. Your knees should be bent at a 90 degree angle.

3. Lean forward slightly and bend your elbows to slowly lower your hips toward the floor. Stop when you feel a slight stretch at your shoulder. Pause for 1 second.

4. Press your hands into the platforms to straighten your arms. Pause for 1 Second.

5. Repeat steps 4 and 5 until you have completed your desired reps.