Single Bar Dip
The Single Bar Dip is a hollow back press progression that requires the full parallel dip strength, but increases the intensity by changing the range of motion. This active mobility exercise builds stability by removing one of the planes and forcing the athlete to stabilize along a two-dimensional movement.
- Type Of Exercise: Strength
- Muscles: Chest, Triceps, Shoulders
- Difficulty: Moderate
- Equipment: Pull-up Bar
Single Bar Dip
- Start supported above a single bar with your arms extended and body straight.
- Be sure your hands are placed at approximately shoulder width.
- Begin with and maintain strong scapular depression. Initiate the dip by bending your elbows.
- Lightly slide down the bar until the bottom of your chest touches it.
- Dip back up and repeat for reps.
- Minimize the piking of your hips at all times during the single bar dip and avoid resting on the bar.
- Exercise: Bench Dip
- Type of Exercise: Strength
- Muscles: Chest, Triceps, Shoulders
- Difficulty: Beginner
- Equipment: Plyometric Box or bench
- Exercise: Korean Dip
- Type of Exercise: Strength
- Muscles: Chest, Triceps, Shoulders
- Difficulty: Intermediate
- Equipment: Single Bar
