Dips
Triceps and lower chest, on parallel bars or the edge of a chair.
The movement
Loading the coach
How to do it
- Arms locked out, shoulders down and away from your ears.
- Lower until your elbows reach about 90 degrees, leaning slightly forward.
- Push back up to full lockout.
The two mistakes that cost you reps
- Shoulders rolling forward at the bottom, which is where shoulder injuries come from.
- Cutting the depth as fatigue sets in, which stops the count.
How Orusta counts it
A rep counts when your elbows pass roughly 90 degrees and your arms return to full extension.
Easier, harder
Easier
Feet on the floor in front of you, hands on a chair behind you.
Harder
Legs straight out in front, or slow the descent right down.
What a good set looks like
15 to 25 reps on parallel bars is a good set. On a chair, expect more.