Description
Chest-focused dip variation with very wide elbows and strong adduction at the bottom.
01 · Setup
Set up the movement
- Keep your shoulders down and chest open.
- Lean your torso slightly forward.
- Keep your elbows wide throughout.
02 · Execution
Perform the rep
- Lower under control into a comfortable chest stretch without losing shoulder position.
- Push firmly to rise without snapping your elbows into lockout.
- Maintain the same torso angle throughout the repetition.
Technique cue
Leaning torso, shoulders down and wide but controlled elbows.
Common mistakes- raising the shoulders at the top
- lowering too deeply without control
- bouncing at the bottom
- stopping halfway through the range
Safety notes
Risks of poor execution
- The very wide elbow position increases stress on the front of the shoulder.
- An aggressive, uncontrolled descent can cause shoulder or sternum pain.