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FITLOOP

StrengthIntermediate

Dip (Negative)

Equipment:Other
Type:Compound
Force:Push

Muscles Targeted

Primary

Triceps

Secondary

Chest, Shoulders

Video Tutorial

How to Perform

  1. 1

    Start at the top position of a dip on parallel bars or rings, arms fully extended.

  2. 2

    Use a box or jump to get into the top position if needed.

  3. 3

    Engage core.

  4. 4

    Slowly lower your body by bending elbows, focusing on resisting gravity.

  5. 5

    Keep elbows tucked close to body.

  6. 6

    Aim for a slow, controlled descent (e.g., 3-5 seconds) until upper arms are parallel to ground or shoulders are below elbows.

  7. 7

    Step down or use assistance to return to the top position for the next rep.

  8. 8

    Focus entirely on the lowering (eccentric) phase.