Negative dip

Chesteasyrepsdip bars

The eccentric-only dip, the step before full dips in the parallel bar progression (support hold, negative dip, dip): from the top support on straight arms the body lowers slowly, 3-5 seconds, to the bottom of the dip, and the legs bring it back to the top instead of the arms.

How to do it

1. Stand between the parallel bars (on a box if the bars are high), grip them palms facing in and lock the arms into the top support, shoulders pressed down.
2. Bend the knees behind you so the feet leave the floor.
3. Bend the elbows back close to the body and lower slowly, counting 3-5 seconds, until the upper arms are about parallel to the floor.
4. Put the feet back on the floor and push with the legs to return to the top support; repeat.

Muscles worked

Main: chest, triceps
Supporting: shoulders, lats