Cheat Sheet for DEFINED CHEST

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Let’s see the key points of the perfect dips:

- Get into support on parallel bars, dip bars or two chairs. If you do it on chairs, your fingers should look forward, same as in a push-up.
- Lock your elbows out-rotated.
- Depress your scapulas. Push the bar or chairs from your shoulders. You don’t have to particularly pay attention to protraction or retraction, focus only on the maximal depression. While doing the reps, you may feel a slight protraction when pushing up concentrating on your chest, but depression is the key.
- Keep your body straight and tight.
- Keep your head in line with your body, naturally.
- Keep your legs tight, straight and closed. If you do the exercise on a lower equipment, bend your knees.

This is the starting position.

- From here, bend your arms right next to your body with a slight forward lean, while continuously pushing down from your shoulders.
- Descend in the biggest possible range of motion.
In the lower end-point your elbows need to be behind your body above your wrists.
- Your forearms need to be perpendicular to the bar or chair.
- From the lower end point, push back yourself controlled, to the starting position in full range of motion, all the way up.

Inhale while you are descending and exhale while you are pushing yourself up.

The tempo should be minimum 1 second both in the eccentric phase and the concentric phase with a second pause in the lower and upper end point.

I said to push down from your shoulders continuously while bending your arms, but your scapulas and shoulders will still get closer to each other, similarly to the push ups. The point is to not let the shoulders elevate with loosing tightness.

By paying attention to this, you can avoid the most common mistake which is shrugging the shoulder immediately when bending the arms…

Same as in the push ups, the shoulder and scapula movement need to be smooth and controlled.

The other important thing is that your centre of gravity needs to move continuously while you bend and extend your arms, same as in the push ups.

You can build up your dips with starting on a box, doing dips with leg assistance, do negatives or using elastic bands.

Get the shredded physique of a gymnast: https://gymnasticsmethod.com/start

Download the app, become a member and get full access:

Google Play Store: https://play.google.com/store/apps/details?id=com.virfortis.gymmethod

App Store: https://apps.apple.com/us/app/gymnastics-method/id1661126178

Видео Cheat Sheet for DEFINED CHEST канала Gymnastics Method