Description
Variation of pectoral-oriented dips with very open elbows and strong adduction at the bottom of the movement.
01 · Setup
Set up the movement
- Place your shoulders low and your chest open.
- Tilt your torso slightly forward.
- Keep your elbows open from start to finish.
02 · Execution
Perform the rep
- Lower in a controlled manner to a comfortable stretch in the pectorals, without losing shoulder placement.
- Come back up by pushing hard without suddenly locking your elbows.
- Maintain the same torso orientation throughout the entire repetition.
Technique cue
Leaning torso, low shoulders, open but controlled elbows.
Common mistakes- shoulders that rise up
- descent too deep without control
- bounce down
- range of motion cut halfway
Safety notes
Risks of poor execution
- The very open elbow position increases stress on the front of the shoulder.
- An aggressive descent without control can cause shoulder or sternum pain.