RINGS DIP: THE RIGHT WAY

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RINGS DIP: THE RIGHT WAY

1.  The start position for the dip shares a lot of the same cues as the pushup and press: You want to screw your hands into the rings, try to get the pits of your elbows forward, and externally rotate your shoulders into the back of your socket. Ideally, you want your feet together, your toes pointed, and your butt squeezed to maintain that position and support your pelvis in a neutral position. Your feet should be midline or out in front of your body.

2. Keeping your legs straight, feet pointed, butt squeezed, and belly tight, lower into the bottom position by allowing your chest to drop forward. This loads your pecs and triceps. Like the squat, imagine pulling yourself down while screwing your hands into the rings. The key is to focus on keeping your shoulders back (think about squeezing your shoulder blades together as you lever forward), your spine rigid, and your forearms vertical.

3. Still screwing your hands into the rings, extend your elbows and reestablish the top position. There should be no change in torso position!

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GET THE MOST OUT OF YOUR BENCH PRESS

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GET THE MOST OUT OF YOUR BENCH PRESS

1. To set up for the bench press, lie underneath the bar so that it bisects your collarbone or neck and assume your bench press stance.

2. Before lifting the weight out of the rack, pull your shoulder blades back and create torque off the bar. Imagine trying to break or bend the bar with your hands. This tightens your upper back and sets your shoulders in a stable position. As you do this, screw your feet into the ground, drive your knees out, squeeze your butt, and elevate your hips. You will maintain these actions through every step.

3. Lift the weight out of the rack and align the bar over your shoulders. Rest the bar in the center of your palms directly over your wrists.

4. Keeping your shoulder blades pulled back, lower the weight to your chest. Think about loading your triceps and chest by pulling your elbows down and keeping your forearms as vertical as possible.

5. Extend your elbows and reestablish the start position!

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