Demo & instructions
Negative Dip
Also known as: Eccentric Dip, Dip Lowering
Instructions
Only the lowering half of a parallel-bar dip, taken slowly, with a step or jump back to the top. It builds dip strength before you can press a full rep.
- Movement
- Horizontal push
- Type
- Compound
- Level
- Intermediate
- Typical range
- 3–8 reps
Setup
- 1Grip the parallel bars and press or jump up to a straight-arm support.
- 2Place a box or bench under the bars if you need it to get back to the top.
Execution
- 1Lean forward slightly and bend the elbows to lower yourself over three to five seconds.
- 2Keep lowering until the upper arms are about parallel with the floor.
- 3Put your feet down and step or jump back to the top rather than pressing.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
