Standard Dips

Description:

A standard dip is one of the most fundamental and important strength exercises for gymnasts of all levels since it activates most of the major muscles in the upper body.  Ensure that a tight body is maintained throughout the entire movement and refrain from arching the body when pressing up.  If you do not have access to a set of parallel bars, two evenly sized blocks or boxes may be utilized as an alternative.  Developing a solid dip is especially important for those wishing to learn the muscle up, as the movement for the latter half of the muscle up and the dip are virtually identical.

Process:

• begin in a support position on the parallel bars
• engage core and lower body by bending elbows until shoulders are slightly below elbows
• elbows should remain in line with the body and should not open outward
• extend arms to return to starting position
• avoiding using any swinging motion and maintain body tightness during the ‘push up’ phase.