A bodyweight dip with both hands supporting the body on a single straight bar behind the hips. The suspended-body movement combines elbow extension with shoulder control in a behind-body support position, loading the triceps, front shoulders and chest.
Establish a steady top support on a fixed straight bar behind your hips, with both hands gripping it.
Keep the feet free of the floor and settle the body without swinging.
Bend the elbows to lower the body in front of the bar, allowing the shoulders to move into the behind-body support range.
Stop at a depth you can control without a sudden drop or forced shoulder position.
Press through both hands to straighten the elbows and return to the supported top.
Use a bar that cannot roll or move.
Control the bottom position instead of chasing maximum depth.
Keep the legs quiet throughout the repetition.
Breathe through the movement rather than holding a prolonged breath.
Using parallel bars instead of the single bar behind the body.
Dropping into an uncontrolled deep shoulder position.
Swinging the legs to propel the body upward.
Turning the repetition into a horizontal hold or another dip variation.
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