Do Dips Like This for Better Muscle-Ups — Key Takeaways
Keep elbows between 45° and tucked by your sides during Russian dips to avoid shoulder impingement while training muscle-up mechanics.
Key takeaways
Russian dips build muscle-up mechanics: rock back onto forearms, then explode forward
Russian dips build muscle-up mechanics: rock back onto forearms, then explode forward
- Start at dip top, lower with exaggerated forward lean, rock back onto forearms, pause briefly, then throw weight explosively forward into dip bottom.
- Keep shoulders depressed throughout the forearm position; don't pause forever — stay smooth and rhythmic.
Elbow flare beyond 90° in dips risks impingement; keep elbows 45° to by your sides
Elbow flare beyond 90° in dips risks impingement; keep elbows 45° to by your sides
- Flaring elbows to 90° can cause shoulder pain and impingement in people without adequate mobility.
- Ideal elbow angle depends on hand width: narrower grip allows more tuck, shoulder-width grip naturally flares about 45° in the scapular plane.
Use the straight bar as a range-of-motion indicator, not a resting spot
Use the straight bar as a range-of-motion indicator, not a resting spot
- Don't rest your stomach on the bar at the bottom of straight bar dips — tap and press back up.
- Staying active with muscular effort at the bottom builds more muscle and strength than resting.
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In this video
- 1mRussian Dip Technique
- 1mRhythm and Tempo
- 1mHip Angle and Elbow Position
- 2mStraight Bar Dip Form
- 3mStraight Bar Dip Body Mechanics
- 4mBottom Position and Promo
“Don't pause forever in this position. Try and keep it relatively smooth, consistent, and don't be afraid to do the movement fast.”
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