Upper Strength General Progression 1
Development of upper body pushing strength (arm dominant)
Start position of a dip.
Bottom position of a dip.
Place your hands on the edge of a chair or bench
Position the feet directly in front of you with the legs straight
Support your own bodyweight with the elbows extended
Tighten the abdominals, pull the chest up, and take a breath in
Initiate your descent by breaking the elbows backwards and slightly outwards
Lower the hips downwards until the elbows reach just beyond 90 degrees
Push against the chair to return to the start position
Breathe out as the elbows straighten
Learning: 3 x 8–12 repetitions (2–3min recovery) with bodyweight only
Strength: 3 x 5–7 repetitions (2–3min recovery) with an additional load at RPE of 7–8