The dip is the king of all upper body pushing strength building exercises in my opinion. It is a similar motion to a bench press and is essentially a much harder pressup. Inherently the dip has a pretty high level of strength for it even to be an option. If you are benching around 80% 9f your bodyweight and pressups just aren't challenging you anymore then it might be time go consider progressing to dips. They are the best assistance exercise you can do to improve strength in the bench and I would argue are a better option altogether if athletic performance is your goal.
What are the key technique points?
- Actively push down through your arms and lock your shoulders back to prepare for the movement.
- Initiate the movement by leading with your chest and leaning over your hands as you bend your arms.
- Lower yourself under control until your upper arm is approx parallel with the floor.
- Push back up by driving the bat away or pushing your hands it the bar.
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Allan Young is a Personal Trainer and coach educator in Glasgow who operates Strength Coach Glasgow and is a 4x Scottish Champion Olympic Weightlifter.