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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