Korean dips

Description

How to Do Korean dips

1. 1
   Setup

   Stand facing away from parallel bars or a sturdy dipping station, then grip them with an overhand grip, slightly wider than shoulder-width apart.

2. 2
   Setup

   Lift your feet off the ground, supporting your body weight with straight arms and maintaining a slight forward lean in your torso.

3. 3

   Initiate the movement by bending your elbows and lowering your torso behind the bars, allowing your shoulders to travel below your elbows while keeping them pointed backward.

4. 4

   Continue to descend until your chest is roughly in line with your hands and you feel a deep stretch in your shoulders and chest.

5. 5

   Drive through your palms and extend your elbows to push your body back up, bringing your torso in front of the bars.

6. 6

   Finish the movement by pressing your body fully upward, returning to the starting position with straight arms and engaged shoulders.

Tips

• Actively depress and retract your shoulder blades throughout the movement to stabilize your shoulders and engage your chest more effectively.
• Keep your elbows tucked relatively close to your body and pointing backward, which helps protect your shoulders and emphasizes the triceps and chest.
• Focus on a slow and controlled eccentric (lowering) phase to maximize muscle tension and improve strength gains, especially in the bottom range of motion.
• Aim for the deepest safe range of motion you can achieve, allowing your shoulders to get a good stretch and maximizing the benefits for chest and shoulder flexibility.

Common Mistakes

• ×Failing to lower your body sufficiently reduces the muscle activation in the chest and shoulders; ensure your shoulders drop below your elbows for a full stretch.
• ×Allowing your elbows to flare wide outwards places excessive strain on the shoulder joints; keep your elbows pointing backward and tucked in to protect your shoulders.
• ×Bouncing at the bottom or using leg drive reduces the work done by the target muscles; perform each repetition with deliberate control and muscle engagement.