Dips: Standing, Rack, Speed/Power Rep


Exercise Name: Dips: Standing, Rack, Speed/Power Rep


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Primary Muscles:
CARDIO BURST
CHEST
TRICEPS
UPPER BACK
UPPER BACK-LATISSIMUS DORSI

Technical Difficulty:
3 ALARM FIRE: ADVANCED INTENSITY

Equipment:
LAT PULL RACK

Training Benefit:
CARDIO BURST
POWER/SPEED


Starting Position: Hold onto a handle with each hand. Contract/brace the abdominals as if receiving a punch to the midsection and hold. Lock out both arms and support the body. Lower the body with both elbows flushed to the ribs until the upper arm is parallel with the ground. Lift up onto the toes with the knees bent (or lift up both feet and provide no additional support).

Progress
: Push through both palms and extend the arms, returning to the starting position. Repeat at a pace of one second on the way up, one second on the way down.

Tips
: Shoulder, High Level Precautions. If shoulder problems/pain exist, do not let the upper arm drop below parallel or the elbows to pass the level of the shoulders.

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