Movement Demo – Bodyweight Dips

Rogue athlete Justin Medeiros demonstrates proper form for Bodyweight Dips in this quick and simple movement demo from Rogue HQ.

A bodyweight dip is a classic upper body pushing movement used to develop strength and size of the triceps, chest and shoulders. Rogue’s dip bars come in the form of the matador and the velocidor.

Benefits

Builds upper body strength
Movement can be fully scaled by having the feet on the floor, and competing slow controlled lowering of the body to the bottom of the dip or made harder by adding weight using a dip belt
The pressing strength developed has great transferability to other sports
Using fixed dip bars creates a stable platform on which to execute the movement, this can be progressed to using gymnastics rings which will increase the instability of the movement

Movement Breakdown
Start Position

Set the dips bars to a height where the feet are just off the floor when the athlete is locked out on top of the rings
Hands should be just below shoulders
Locked out on top of the rings, aim to brace and keep a proud chest

Execution

Chest moves forwards and down as the elbows bend
Aim to lower the whole body to a point where the shoulders are lower than then elbows, or as deep as you are comfortable with
Forearms should remain close to vertical and and the elbows should be close to the rib cage, not flaring out
Push down on the bars and extend the elbows
Finish position is where the elbows are fully extended – arms are straight