Dips

Description

Dips are a powerful upper-body movement that build pressing strength through the chest, shoulders, and triceps.

The AntiSumax method emphasizes strict control, deep range of motion, and silent execution.

Muscles Worked

  • Chest (primary)
  • Triceps
  • Anterior deltoids
  • Core stabilizers

AntiSumax Technique

  1. Support yourself on parallel bars with arms locked
  2. Lean slightly forward to engage the chest
  3. Lower slowly in 3 seconds until elbows reach 90°
  4. Pause briefly at the bottom
  5. Press up with full control — no swinging, no noise

Video Demonstration

Progression Tips

Beginner

Bench dips or assisted dips

Intermediate

Full bodyweight dips with slow tempo

Advanced

Weighted dips or pause reps