Following on from our bodyweight pushing movement theme, CrossFit Seminar staff member, James Hobart, demonstrates the Bar Dip. The bar dip is a great way to strengthen shoulders, chest and triceps and is often considered superior to the pushup as it involves moving your entire body weight.

It is also a great precursor to dips on the rings, which we shall look at next week.

Points Of Performance

  • Bars set approximately shoulder-width apart
  • Full grip on the bars
  • Start with arms extended and push down into the bars
  • Chest drops forward as elbows move back
  • Shoulders descend lower than elbows
  • Elbows stay close to the body
  • Complete at full arm extension

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